Thursday 7th February

By |2013-05-02T11:53:57+00:00February 6th, 2013|Uncategorized|

For any members who are not on Facebook and didn’t see the message: If you are interested in taking part in this years 3 peaks please express your interest to Seb so that he can gauge numbers.

Front Lever 5x 3 out & in’s + 1 lower through
Handstand walk 3x10m
Pistol 3×10 each leg

Met Con:
From the London Throwdown
90 Wall Balls 9/6kg
70 KB Snatches 24/16kg
50 Over the box jumps 24/20″
30 Toes to bar
10 Muscle ups

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Weds 6th February

By |2013-05-02T11:53:57+00:00February 5th, 2013|Uncategorized|

Last nights farmers carries.

Strength & Met Con:
‘The Seven’
7 rds
7 Handstand push ups
7 Thruster 60/40kg
7 Knees to elbows
7 Deadlifts 112.5/75kg
7 Burpees
7 Kettlebell swings 32/24kg
7 Pull ups

CrossFit Rugby:
Speed/Strength – Max efforts in 60 seconds of: Shuttle Run for distance/Row for distance/Handstand Hold for time/Situps
2 minutes recovery between exercises

Met Con: 5 Rds: In a 90 second window complete
5 Thrusters 50/35Kg
10 Burpee over bar
Max distance shuttle run
90 seconds active recovery

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Tuesday 5th February

By |2013-05-02T11:53:57+00:00February 5th, 2013|Uncategorized|

Some more squats from Saturday.

Farmers walk 5x shuttles (10m-10m)
*increase weight with each one
Single arm row 3×6 (each arm)

Met Con:
Back Squat 85/60kg (taken from floor)
KB Swing 24/16kg


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Monday 4th February

By |2013-05-02T11:53:57+00:00February 3rd, 2013|Uncategorized|

Ruth & Helen working on ring dips.

5 sets of:
1 clean + 1 front squat + 1 jerk
Oblique bends 3×10

Met Con:
7 min AMRAP
7 Power cleans 60/40kg
7 Shoulder to overhead 60/40kg
7 Chest to bar pull ups
As soon as the AMRAP ends 1 mile run for time.

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Sunday 3rd February

By |2013-05-02T11:53:57+00:00February 2nd, 2013|Uncategorized|

Ricardo hitting some squats.

Open Gym:

CF K&S are hosting another comp on the April 27th. There is an open & novice (scaled) category. To register please contact Rob at:

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Saturday 2nd February

By |2013-05-02T11:53:57+00:00February 1st, 2013|Uncategorized|

Depth jumps at CF Rugby.

Squat + strict chest to bar pull up 5×3+6

Met Con:
15 min AMRAP
8 Overhead squats 50/35kg
12 Push ups
16 Box jumps 24/20″

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