• Opening Hours

    OPENING HOURSX

    MONDAY06:30 - 07:30, 17:30 - 20:30

    TUESDAY06:30 - 07:30, 17:30 - 19:30

    WEDNESDAY06:30 - 07:30, 17:30 - 20:30

    THURSDAYCLOSED

    FRIDAY06:30 - 07:30, 17:30 - 20:30

    SATURDAY10:30 - 12:30

    SUNDAYCLOSED

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Wods'S ARCHIVE

  • Programming 15/04/19- 20/04/19

    By Sarah Cahill | In Wods | on April 14, 2019

    MONDAY  15-04-2019 A: Push Press (2 x 5 ) A: Push Press (2 x 3 ) A: Push Press (2 x 1 ) B: Chin Up (4 x 5 ) C: Goblet Squat (4 x 15 ) WOD Metcon (Time) DB FRAN 10 min Cap “21-15-9 DB Thurusters @ 22.5/15kg Pull Ups “ TUESDAY  16-04-2019 […]

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  • Programming 08/04/19-13/04/19

    By Sarah Cahill | In Wods | on April 7, 2019

    MONDAY  08-04-2019 A: Deadlift (5 x 3) Build to a heavy 3 B: Hollow Hold (Tabatta 8 x 20s on 10s off ) Hollow hold + Weighted Sit Up WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 12 TTB 10 Russian KB swings @32/24 8 Burpee Box Jumps TUESDAY   09-04-2019 A: Push-ups (4 x […]

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  • Programming 01/04/19-06/04/19

    By Sarah Cahill | In Wods | on March 31, 2019

    DELOAD WEEK! MONDAY 01-04-2019 A: Front Squat (4 x 5 @ 50% ) Deload week so keep it light B: Broad Jump (4 x 5 ) C: Side Plank (4 x 30s each side ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs 10 min AMRAP Row 40/30 Cal 30 Burpees over the Rower […]

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  • Programming 25/03/19-30/03/19

    By Sarah Cahill | In Wods | on March 24, 2019

    MONDAY 25-03-2019 A: Push Press (4 x 5 ) B: Pull-ups (4 x 5+) strict B1: Muscle-ups (4 x 1-5 ) Strict Ring MU C: Plank to Push Up (4 x 1 min ) 10s plank hold – move to push up hold 10s, keep repeating for 1 min WOD Metcon (AMRAP – Rounds and […]

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  • Programming 18/03/19-23/03/19

    By Sarah Cahill | In Wods | on March 18, 2019

    TUESDAY 19-03-2019 A: Front Squat (4 x 4 @ 70-75% ) B: Kettle Bell Swing (4 x 15 ) C: Arch Hold (4 x 30s ) WOD Metcon (AMRAP – Reps) In Pairs “12 min Running Clock 1 min Max Wall Balls  @9/7kg 1 min Max Box Jump Overs 1 min Max Burpee bar touch […]

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  • Programming 11/03/19-16/03/19

    By Sarah Cahill | In Wods | on March 10, 2019

    MONDAY 11-03-2019 A: Back Squat (4 x 4 ) @70-75% B: Broad Jump (4 x 5 ) C: Single leg RDL (4 x 5 each leg ) WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP “10 Med Ball Clean @ 9/7kg 10 Down Up 10 Med Ball Lunges “ TUESDAY  12-03-2019 A: Push […]

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  • Programming 04/03/19 – 09/03/19

    By Sarah Cahill | In Wods | on March 3, 2019

    MONDAY  04-03-2019 A: Front Squat (4 x 3 @ 70-75% with pause ) B: KB Swing (4 x 15 ) C: Hollow Hold (4 x 20s ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs 15 min AMRAP “30 Wall Balls 30 Box Jumps 30/20 Cal Row “ TUESDAY  05-03-2019 A: RDL (4 x […]

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  • Programming 25/02/2019-02/03/2019

    By Sarah Cahill | In Wods | on February 24, 2019

    MONDAY 25-02-2019 Back Squat (4 x 5  @ 50-60% ) B: Dummbell lunges (4 x 10 ) Forwards Alt legs C: Deadhang (4 x 1 min ) Hold at top of pull up to make it harder WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP ” 10 Goblet Squats @ 20/12.5kg 10 Alt […]

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  • Programming 18/02/19 – 23/02/19

    By Sarah Cahill | In Wods | on February 17, 2019

    MONDAY 18-02-2019 A: Push Press (4 x 5 ) 75% B: Pull-ups (4 x 5 ) Ring Row Banded Pull Up Strict Pull Up Strict CTB Ring Muscle Up WOD Helen (Time) 3 Rounds for time: 400m Run 21 KB Swings @ 24/16kg 12 Pull Ups   TUESDAY 19-02-2019 A: Deadlift (5 x 2 ) […]

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  • Programming 11/02/19-16/02/19

    By Sarah Cahill | In Wods | on February 13, 2019

    MONDAY 11-02-2019 A: Deadlift (4 x 3 @ 75% ) B: Push-ups (4 x 5 ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs alt movement 10 min AMRAP 12 KB Swings @ 32/24kg 10 Cal Row/Bike 8 Box Jumps @ 30/24″ TUESDAY 12-02-2019 A: Back Squat (4 x 3 @ 75% ) B: […]

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