Categories Archives: Uncategorized

21 Mar
0

CF WOD test

By: Joe Murphy – Categories: – March 21, 2017

[wod date=”2017-3-22″]

06 Sep
0

Welcome Agnes

By: Joe Murphy – Categories: – September 6, 2016

Please Join us in welcoming Agnes who has taken over the treatment room and is now available to sports and other types of massage.  Agnes has kindly offered to run a great promotion for all our members details of which can be found above.  This is for a limited period only so please get booked (more…)

01 Mar
0

Wednesday Crossfit WOD

By: Joe Murphy – Categories: – March 1, 2016

Warm Up Run 3 Minutes 7 M Inchworm  20 Banded Good Mornings 20 PVC Shoulder Rollouts 20 PVC Overhead Squats 20 Barbell Push Press 2 Minutes Front rack Strength 15 Minute cap Deadlift 3 x 5, 3 x 3 Skills  L.1 5 Minute basic Split Jerk Skills – Feet position, feet direction, starting elbow position (more…)

18 Nov
0

Thursday HIIT WOD – Pull

By: Joe Murphy – Categories: – November 18, 2015

HIIT Workout Strength 5 Rounds 8 Bent Over Row 8 Press Ups on bar Accessory 3/4 rounds 12 Ring Rows  10 Plank Dumb Bell Rows each side 8 OH Plate sit up Midline 1 Minute Side Plank each side  then 2 Minutes max effort mountain climbers

09 Nov
0

Tuesday HIIT WOD – Get Stronger

By: Joe Murphy – Categories: , – November 9, 2015

HIIT Workout Upper Body  10 minutes AMRAP 6 Strict Press 12 Strict Push Ups 12 Ring Rows (face pulls) Lower body 10 minutes AMRAP 6 BB Reverse Lunge each side 12 KB Goblet Squat 12 Jumping Lunges Core 30 Dragon Levers/ Leg raise with hip Drive 30 Plank Walk Ups