Thought of the Week – Upcoming Events
There are a number of exciting events coming up you should be aware of.
Super Team Cup
The City Road Ironmongers will be competing at the Super Team Cup this coming Saturday and Sunday at the Lee Valley Athletic Centre in North London (the same venue as the British Championships, if you came to that). We’d love it if as many of you as possible could come down to watch and support. There are coaches (Tom & Vasos) and members alike (Simon & Kat) on the team, as well as seasoned competitor Joslyn Thompson-Rule (yes, that’s BJ’s wife). That aside, the competition will host some of the biggest names in European CrossFit (we’re talking Regionals and Games athletes) so it should be an amazing spectacle. You can buy tickets here. BJ will be heading down after class on Saturday morning, so we can coordinate transport.
City Road Guest Night
We sent out an email about this last week. But, just in case you missed that, we’re hosting a Guest Night on Friday October 9th from 18:15. If you know anyone who wants to try CrossFit or if there’s anyone you’ve been wanting to rope into a trying a class, this is your chance. Sign up here and send your friend(s) the link. It’s already a third full, so move quickly!
Friday Night Lights: One Year Anniversary Throw Down
On October 13th we’ll have been open for a year! In celebration we are hosting an all-levels-welcome inter-member team throw down on Friday October 16th from 18:15. There will be barbells, beers and loud music. Sign up here and help us celebrate this awesome milestone.
Monday 28th September
(a) Front Squat – 5-3-1-5-3-1-5-3-1
20 minute AMRAP
4 Handstand Push-ups
8 Kettlebell Swings (32/24)
Tuesday 29th September
(a) Push Jerk + Split Jerk – 5×1+2 70-80%
i) 2 mins max Thrusters (40/30)
ii) Rest 4 mins
iii) 2 mins max Burpees
Wednesday 30th September
(a) Power Snatch TnG – 10-7-5-3-1-3-5-7 Every 90 Seconds
(b) For time:
Thursday 1st October
Gymnastics, Skills & Mobility
(a) Kipping Muscle Up drills
(b) 4×30:30 on each of the following for max total reps
i) Air Squat (rest at parallel)
ii) Push Ups (rest in plank)
iii) Ab-mat Sit Ups
Friday 2nd October
(a) High Hang Clean + Clean + Jerk – 10×1+1+1 70-80%
(b) Dumbbell Floor Press / Barbell Rows – 3×10/10
Saturday 3rd October
Mystery Partner Workout