Programming – Week 33, 2017

Thought of the week Week 3. Monday 14th August Classic CrossFit General warm up- Tri planar Lunge, 27 squat a) Tempo Squats 4×5 E3M 64X2 (eccentric, bottom, concentric, top) 60% b) Nordics 4×6 c) Lunges (front leg on a 20kg plate) 4×8 each side BB/DB Weightlifitng Club a) Snatch + hang snatch 5*1.1 70%+ b)…

Programming – Week 32, 2017

Thought of the week   Week 2. Monday 7th August Classic CrossFit General warm up- Tri planar Lunge, 27 squat a) Tempo Squats 4×6 E3M 42X1 (eccentric, bottom, concentric, top) 60% b) Nordics 4×6 c) Reverse lunges 4×8 each side DBs Weightlifitng Club a) C&J 5×3 75% b) Front Squat 4×5 75% c) Box Jumps 4×6 Tuesday 8th August Classic…

Programming – Week 31, 2017

Thought of the week Thanks to everyone for coming on Friday night. Everyone did very very well. We hope you all had as much fun as we did. More internal and external competitions to follow. New Cycle. Week 1/4 Tempo Squats to develop muscle fibers, work capacity, improve stability and control of your squat. Tempo…

Programming – Week 30, 2017

Thought of the week Week 4. Last Week of this Cycle. Friday 28th of July, internal CFCR Competition. Teams of 3. Monday 24th July Classic CrossFit General warm up- Tri planar Lunge 27 squat a) CF Total 1 RM Squat 1RM Press 1 RM Deadlift Weightlifitng Club A) Power Snatch 1RM B) Power Clean 1RM Tuesday 25th…

Programming – Week 29. 2017

Thought of the week Week 3. Friday 28th of July, internal CFCR Competition. Teams of 3.   Monday 11th July Classic CrossFit General warm up- Tri planar Lunge 27 squat a) Squat 5×1 – 90%+ (Maxing out next week as well – part of the CF Total) b) Box Jumps 4×4 c) Shouder Press 4×3@85%+ Weightlifitng…

Programming – Week 28, 2017

Thought of the week Week 2. We had an amazing response to the video. Thanks for the support. More videos to come, if you have any suggestions for content please let us know. Save the date 28/7 for the internal CFCR competition. Food and drinks after the event.   Monday 10th July Classic CrossFit General warm…

Programming – Week 27, 2017

Thought of the week Week 1. Start of the new block. For the next month the gymnastics focus on Tuesday will be HSPU and the strength focus will be Deadlifts on Wednesday, as well as the usual Monday squat cycle. Congratulations to both of the teams representing us at European Championships. #TeamCFCR People seemed to loved…

Programming – week 26, 2017

Thought of the week Block 3 Week 4… Deload week.   This Saturday we’ll be having not one but two teams competing at ”The European Championship” at the Crowne Plaza Arena, CM9 8HX. Congratulations to both of the teams. All the best! James, Oleg, John, Julia, Kat Firas, Alex, Olu, Clare, Shauna, It would be great…

Programming- week 25, 2017

Thought of the week Block 3 Week 3… Last week of this block. Deload next week No I didn’t run out of ideas… No I’m not lazy… I just love crossfit.com More workouts to come in the next few weeks from crossfit.com     Monday 19th June Classic CrossFit General warm up- Tri planar Lunge…

Programming- week 24, 2017

Thought of the week Block 3 Week 2… And we’re rolling people. It’s week 2 and I hope you’ve all gotten to grips with the programme adjustment. And remember as Pat Sherwood says: “…make it the best hour of your day, stay safe, turn up the music, high five some people and blow off some…