Halloween 666 WOD - 111 x Power Cleans 40/30 111 x Pull ups 111 x STOH 40/30 111 x Air Squats 111 x Double unders 111 x Burpees Time cap 55 minutes

Mary AMRAP in 20 minutes of: • 5 HSPU • 10 Pistol squats • 15 Pull-ups

10% discount on all our memberships for serving and ex serving military Royal Marines 352nd Corps Birthday: On the 28th October 1664 an Order-in-Council was issued calling for 1200 soldiers to be recruited for service in the Fleet, to be known as the Duke of York and Albany's Maritime Regiment of Foot. As the Duke of York was The Lord High Admiral, it became known as the Admiral's Regiment. The Regiment was paid by the Admiralty, it and its successors being the only long serv

A) 1 rep max push press B) 14 minute time cap 1200m run buy in AMRAP 6 x Deadlifts 120/80 8 x Box jumps 10 x Wall balls 9/5

A) Paused back squat onto box 5 x 5 B) 3 rounds for time 12 x TTB 12 x Sit ups 50 x DU

The statement I hear on a regular basis. I cant wait to do CrossFit, ill come soon, im working on getting fit first. Have you ever thought about the logic behind that? Im going to get fit, before I come and learn how to get fit? And thats what CrossFits all about. Its what separates us from your average circuit training class or globo gym. The coaching. As coaches, we spend our class time developing you as a human and specifically looking at how you move in order to give you

A) 10 minute EMOM 2 x 1st Pull 1 x Full Snatch B) Row 6 x 250m

A) 5 x 3 Floor Press B) 5 minute AMRAP : 8 x burpees 8 x PTOH 2 minute rest 8 minute AMRAP : 10 x OH Plate lunges 20/15 6 x OH Plate squats

Lynne 5 rounds for reps Benchpress (bodyweight) Strict Pull ups

A) 1 rep max deadlift B) Max muscle ups C) Max ring dips