8 working sets, alternating between blocks of:
2:30 on, 2:30 off:
Run 400m + 15 toes to bar
2:30 on, 2:30 off
20 wall balls + 15 KB swings @ 24/16kg + 10 box over jumps
Every minute on the minute for 30 minutes focusing on consistency:
Odd = 30 seconds row for calories
Even = 30 seconds down ups
If you hadn't already heard about the date and time for the SCCF Christmas parties then you need to read on. The date for your diary is Saturday November 19th (before everyone gets super busy with all their other festive commitments).
There'll be a day of team based fitness with friends followed by an evening of eating, drinking and socialising - what more could you ask for?
Winter Slam will be a team competition in a similar format to previous ones where all members signed up will be placed onto a balanced team to compete across a variety of events. If you're unsure about how this will work, just grab any coach or any member who was part of the last one in January for full details. Entry will be just £10.
The SCCF Christmas Social will be at The Plough, Harborne. Your ticket will get you food, drink and the company of plenty of SCCFers (partners, spouses, family and friends are all welcome as well) for an evening of fun and [early] festivities before everyone's party diary fills up in December.
The deadline for booking your place at both events will be the end of October.