Thursday 1st August

By | 2013-08-01T08:39:14+00:00 July 31st, 2013|Uncategorized|

Chris taking on the CF Games final event.

Strength:
Squat 3×5
Bench press + ring row 3×5+8

Met Con:
27 wall balls 9/6kg
21 med ball sit ups 9/6kg
15 power snatch’s 60/40kg
9 burpee pull ups

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Wednesday 31st July

By | 2013-07-30T21:42:27+00:00 July 30th, 2013|Uncategorized|

Joel doesn’t need to even touch a bar to lift it.

Team Wod:

Anyone who wants to take part in the Dirty Dozen 12km military obstacle course on the 19th Oct in Paddock Wood please email us ASAP so we can book in a group for the best price possible.

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Tuesday 30th July

By | 2013-07-29T21:18:52+00:00 July 29th, 2013|Uncategorized|

Not long until this years CFT 3 peak tour/challenge.

Met con 1:
3 rds
-5 deadlifts 185/120kg
-5 weighted pistols R 24/16kg
-5 weighted pistols L 24/16kg
Then
80′ handstand walk

Met Con 2:
3rds
-5 muscle ups
-5 deficit handstand push ups
Then
4 lengths oh lunge 25/15kg

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Monday 29th July

By | 2013-07-28T21:41:51+00:00 July 28th, 2013|Uncategorized|

Matt & Joel during one of our team wods.

Strength:
For 10 mins complete at the start of each min:
Clean pull + power clean + push press

Met Con:
1000m run
30 cleans 65/45kg (squat)
30 single arm KB jerks 1x 32/24kg

 

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Sunday 28th July

By | 2013-07-28T06:33:54+00:00 July 27th, 2013|Uncategorized|

Summer party:
At the sports pavilion next to the box.
13:30 start, finish around 19:00.
£2 entry which enters you into the raffle.
Kids are free but can buy raffle tickets.
Paleo pudding competition.
Bouncy castle.
BBQ food available to purchase:
£2 burgers, hot dogs etc
£5 full BBQ buffet.
Please bring your own drinks, we will have cups.

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Saturday 27th July

By | 2013-07-26T22:28:35+00:00 July 26th, 2013|Uncategorized|

James cleaning.

Strength:
2 snatch pulls + 1 hang snatch x6 (progressive)
Dish hold 4×30 sec (30 sec on / 30 sec off)

Met Con:
21 power cleans 60/40kg
21 pull ups
15 overhead squats 60/40kg
15 toes to bar
9 power snatch 60/40kg
9 weighted ring dips 10kg/5kg

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Friday 26th July

By | 2013-07-25T21:30:09+00:00 July 25th, 2013|Uncategorized|

KB swings in last nights wod.

Strength/Skill:
5-10 mins handstand practice
Bench press + strict toes to bar 5x 5+8

Met Con:
21/15/9
Deadlift 100/70kg
Ring dip

 

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Thursday 25th July

By | 2013-07-25T09:52:57+00:00 July 25th, 2013|Uncategorized|

Rick during last nights weightlifting class.

Strength:
Front squat 5,5,3,3,1,1

Met Con:
10 rds
8 chest to bar pull ups
50m run
8 KB swings 32kg/24kg
50m run

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Wednesday 24th July

By | 2013-07-23T21:22:25+00:00 July 23rd, 2013|Uncategorized|

Paul during Mondays KB presses.

Team WOD:

There are a couple of events this weekend:
Friday: Just a reminder that there is another Pole fitness session with Dia at Sevenoaks

Sunday: We have our summer party 13:30-19:00 in the sports pavilion at Hayesbrook.
There will be BBQ food to purchase but please bring your own drinks. There will also be a raffle, pudding competition, bouncy castle and hopefully we will be streaming some of the 2013 CF games highlights.

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Tuesday 23rd July

By | 2013-07-23T08:08:58+00:00 July 23rd, 2013|Uncategorized|

Tommy on his way to winning ‘Bigger Stronger Faster 2013’. Great work and good to see CFT on the podium again.

Strength:
2 cleans + 2 jerks x5

Met Con:
800m run or row
50 push ups
50 sit ups
50 squats
400m run or row
50 push ups
50 sit ups
50 squats
800m run or row

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