WOD A. 3x 5 back squat 3x 5 strict press 1x 5 deadlift B. 5min AMRAP bear complex with the weight you managed your 3x 5 strict press Bear complex - power clean, front squat, push press, back squat, push press.  There are no cleans, thrusters or jerks. A big thank you to everyone for being so helpful and understanding over the weekend.  We have almost finished all the work and the remaining jobs should not require us to limit our service hours to you (we hope).  There are still plenty of jobs needing done, mostly painting so if you are available out of WOD hours to lend a hand then speak to a member of staff. This week: Tuesday: there is no 19.15 class and Olympic Lifting will be on instead with Ray Cavanagh.  Ray is one of the top coaches in Scotland, make an effort to get along to one of these classes, it costs just £3. Thursday: there is no 19.15 class and mobility will be on instead.  Jonny runs this class and it also costs £3.  These classes are for everyone, whether you are in perfect health or coming back from injury.  Jonny will address various range of motion issues as well as teach muscle release techniques to improve movement quality.  Well worth a visit.

WOD A. 3RM front squat with 3s pause at bottom of rep 1 and 3. B. For time: 1min max calorie row (kcal) rest 1min then Fran 21-15-9 thrusters 42.5/30 pull ups We are closed until at least the lunchtime WODs tomorrow.  Sorry for this unusual event however these are the finishing touches on the work being done at the gym and we want to make sure they are completed for Monday.  This will better our service to you all and should be done soon.  We hope you all understand.

WOD A. 1-1-1-1-1-1 hang snatch B. 5 rounds for time: 10 overhead squats 50/35 15 over the bar burpees Tonight:  Jonny's mobility class is on instead of the 19.15 class.  This class is open to all and will be addressing the maintenance of the front rack position.  Come along and learn how to develop your upper body mobility! Friday morning we will be closed.  We apologise for the inconvenience however we are needing the morning to tear down the end area and put it into a skip that arrives that morning.  If you wish to help then please stop by from about 7.30.  The gym should be open from lunchtime (12) onwards.

WOD A. Tabata 20s on / 10s off x8 wallballs abmat situps B. For time: 15 burpees 30 thrusters 40/30kg 45 kb swings 24/16 block run 45 kb swings 30 thrusters 15 burpees

WOD A. 500m row for time B. 10min AMRAP block runs max ground to overhead Tonight, there is no 19.15 class, instead it is olympic lifting, cost is just £3 to come in a nd learn from the head of weightlifting Scotland. This Thursday there is no 19.15 class, Jonny's mobility class makes it's return.  Come along and improve your range of motion and learn how to take care of that new found strangth!

WOD A. 3x 5 back squat 3x 5 strict press 1x 5 deadlift B. 5 min AMRAP 250 double unders max abmat sit ups Make sure you write down your scores, keep a record and beat it again next week!  Every Monday is strengthy, come in and lift heavy.  Want some goals?  Look here Special thanks to Steph McCormack  for taking the girls WOD on Saturday, everyone loved it and we wish you a safe journey home and look forward to seeing you again soon!  For those interested here is a link to her diet blog: StupidEasy Olympic lifting returns!  Tuesday night there is no 19.15 WOD.  Instead it is a class focussing on speed and power taught by Ray Cavanagh of Gladiator Weightlifting Club and recently won two Coach of the Year awards by the Council!  This class is for everyone... please make an effort to get along if you are hoping to brush up your technique in the clean and jerk or snatch.  £3 per person. Work is still ongoing at the gym but the end is in sight!  With just the end area to demolish and new showers to install we continue to work hard to improve our service to you.  Thank you for all your understanding and support.  We won't rest.  I wanted to type 'until we are the best gym in the UK' but that's just not true, we just won't relent on offering a better coaching experience, simple as that! Soon to come:  Mobility [...]

WOD 'Kalsu' 100 thrusters for time 60/40 - every minute on the minute, starting with, 5 burpees. - 15min time cap. Go hard and see how far you get!