Tuesday 31st March

The Open 2015 is now done. Over the last 5 weeks we've seen people really push themselves and redefine when they thought themselves capable of. New skills were conquered and personal bests bested. Well done all!

We have a few events on the horizon:

The Intramural Games are upon us - Saturday April 11th. Sign up as an individual, compete as a team! Book HERE!. Entry is £5. This event also hosts the SCBC comp. 

Trinity Games - 13th June. Competition pitting same sex pairs from SCCF, Unit 22 and CrossFit Blackfriars. 5 SCCF teams remain up for grabs. Book a place clicking the image below. Cost £45.

Easter opening hours:

Friday 3rd April - 10:00-12:00 - WOD class & open gym 
Saturday 4th April - As normal
Sunday 5th April - CLOSED
Monday 6th April - 10:00-12:00 - WOD class & open gym

Today's WOD:

a) For 10 rounds: Every 90 seconds:

  • Odd = 2 power cleans (working to 2RM in 5 sets),
  • Even = accumulate time in L-sit on paralettes (max 60 seconds)

b) 5 rounds for time, with barbell @ 75-80% 2RM Power Clean:

  • 5 Power Cleans
  • 5 Toes to Bar 
  • 5 Shoulder to Overhead
  • 5 Toes to Bar

xc) 8 minutes volume accumulation

  • 7 Pull ups
  • 5 Chest to Bar Pull ups
  • 3 Bar Muscle Ups