21-15-9 Hang Power Cleans 70/50kg Bar Jump Burpees (Strictly two-footed) Every time you break the cleans: do a block run. Tonight, Jonny Kilpatrick of Physio Effect will be holding another informative journey through the pain cave to meet your power animal. He'll limber up your dysfunctional joints and send you from pain to performance. Be sure to congratulate him on his epic 140kg 20rep max back squat. The class will run from 19.15, taking the place of the WOD.  

WOD In teams For time: Team run 3 rounds of: 20 wall balls (everyone shoots for the 10' line) 15 swings 32/24 (scale to Russian swings before weight) 10 burpee box jumps (20" for all) then 1x block run relay. -The whole team must return from the run before the first athlete can begin wallballs. -Once the station in front of you is free the next athlete can go.  So once 20 wallballs are completed the next athlete can begin wallballs. -No overtaking is allowed. -On the final sprints, each team mate must complete 1 block run to finish, this is done in a relay. -The first sprinter cannot go until the last athlete has finished the burpee box jumps.

WOD A. 5-5-5-5 back squat with each successful 5, up the weight by 1kg minimum and go heavier.  4 sets. B. Row 500m then max unbroken wallballs - if you drop the ball or pause that constitutes a break, a no-rep for failing to hit the target or get squat depth does not. - if you manage the row in under 1:35/1:45 then you get a +15 wallball bonus! - if you manage the row in under 1:45/1:55 then you get a +10 wallball bonus! Record KG squatted, row time and wallballs completed Tuesday 19.15: Olympic lifting takes place of the WOD, Ray Cavanagh will be leading the class and it is open to all, you don’t have to be a member.  £3 for members and £4 for non-members.  Lasts a full hour. Thursday 19.15: Mobility takes place of the WOD which is ran by our resident physio Jonny Kilpatrick.  This session is open to members and non-members and costs just £3.  This class is well worth a visit if you need to improve your flexibility or have any persistent muscle tightness. Saturday 11AM is girls WOD, it is free for all female members and £5 for non-members, ran by Steph Dekker.  Gents please be out of the gym by 11.15 at the latest and no you can’t ‘just squat in the corner’! This Saturday, CrossFit East Kilbride is having their Open Day.  Please show your support and stop by, like their FB page and subscribe to their website! Paleo Challenge will have [...]

WOD 20min AMRAP Block run 21 KB swings 24/16 12 pull ups rest 2mins (mandatory) - The rest begins as soon as you finish the pull ups and must be a full 2mins before you go on your next block run. Tuesday 19.15: Olympic lifting takes place of the WOD, Ray Cavanagh will be leading the class and it is open to all, you don't have to be a member.  £3 for members and £4 for non-members.  Lasts a full hour. Thursday 19.15: Mobility takes place of the WOD which is ran by our resident physio Jonny Kilpatrick.  This session is open to members and non-members and costs just £3.  This class is well worth a visit if you need to improve your flexibility or have any persistent muscle tightness. Saturday 11AM is girls WOD, it is free for all female members and £5 for non-members, ran by Steph Dekker.  Gents please be out of the gym by 11.15 at the latest and no you can't 'just squat in the corner'! Paleo Challenge will have a return date soon, watch this space!