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Workout of the Day (WOD)2019-09-16T08:04:06+00:00

Workout of the Day (WOD)

Wednesday 27th January

Strength:-
5 x 8-12 Single arm rows
5 x 8 Single leg box squats (each leg)
(rest 1 min between sets)

Metcon:-
Burpee DT
5 Rounds of
12 Deadlifts
9 Hang Powercleans
6 Shoulder to OH
6 Burpees over the weight

By |January 26th, 2021|

Tuesday 26th January

Strength:-
EMOM x 12 (4 rounds)
Min 1: 6-10 Strict Handstand Pushups / Inverted Push ups + 5 Down Ups
Min 2: 6-10 Alternating Pistols + 5 Down Ups
Min 3: 6-10 V – Sits + 5 Down Ups

Metcon:-
On the 4:00 x 5 Rounds:
50 Double Unders or pretend skips
10 Double Dumbbell Front Squats / Goblet if only 1 weight
1 min Double Dumbbell Farmerโ€™s Hold (or 30secs each side)

By |January 25th, 2021|

Monday 25th January

Strength:-
Every 2 mins x 12 mins
10 Split Squats on each leg

Core – plank each way (2 rounds)

Metcon:-
15 min EMOM work for 40 secs / rest 20 secs
1 – 10 secs high kness + max clap push ups
2 – 10 secs high kness + regional lunge or single arm OH lunge
3 – 10 secs high kness + Renegade rows

By |January 24th, 2021|

Saturday 24th January

Strength
10 minute alternating EMOM
40 secs Floor Press
40 secs Broad jumps

E2MOM for 20 mins YGIG
4 Manmakers
6 Dips
8 Goblet or front rack squats
10 Situps

When resting partner ย performs 8 burpees after 60 seconds

By |January 23rd, 2021|

Friday 22nd January

Strength:-
3 x 10 Single leg RDL (each leg)
3 x 10 Single arm bicep curl (each arm)
Rest 1 min between sets

Metcon:
DB / KB Barbara
5 rounds for time
20 HSPU
30 Deadlifts
40 Situps
50 Double Unders

By |January 21st, 2021|

Thursday 21st January

Strength:-
3 x 8-12 Single arm rows
3 x 8 Single leg box squats (each leg)
(rest 1 min between sets)

Metcon:-
50 Box Jumps / Step ups
50 DB Thrusters
50 Back Extensions
50 Burpees
50 Kettlebell / DB Swings
50 Alternate Lunges
50 Single arm DB / KB Push Press
50 Tuck in’s (knees to chest)
50 Squat Jumps
50 Double Unders / Jumping Jacks

By |January 20th, 2021|

Wednesday 20th January

Strength:-
EMOM x 15
Min 1: 6-10 Strict Handstand Pushups / Inverted Push ups + 5 Down Ups
Min 2: 6-10 Alternating Pistols + 5 Down Ups
Min 3: 6-10 V – Sits + 10 Down Ups

Metcon:-
12 min EMOM
1 – 6-10 Squat cleans (weight and single /double DB/KB / barbell dependent)
2 – 60 Fast Feet
3 – 20 KB or DB deadlifts

By |January 19th, 2021|

Tuesday 19th January

Strength:-
Every 2 mins x 12 mins
10 Split Squats each leg

Metcon:-
5 rounds
30 Ankle Tap Star Jumps
21 dumbbell snatches
12 dumbbell thrusters

By |January 18th, 2021|

Monday 18th January

Strength:-
Every 2 mins for 6 rounds
5 press, 5 push press, 5 push jerks (each arm)

Metcon:-
3 Rounds of 21-15-9
KB Swings
Toes to Kettlebell / Dumbell
Head touch burpees

Core finisher

By |January 17th, 2021|
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There you have it...

We have many members that can vouch how training with us online has helped their mental health in lockdown. You can enjoy this too.

Swipe right for brief excerpts from a UK newspaper this week.

Get in touch to see how we can help if youโ€™re not already a member ๐Ÿ™‚.
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๐Ÿ”ŠLook Straight Ahead

Itโ€™s been a very turbulent 2020. So much badness. But also so much goodness. And therefore, so much thankfulness.

Be thankful for the incoming vaccine, for your amazing friends at CFT and TAG, for still being able to workout online, for our NHS and the government financial support - whatever your political opinion may be.

Team CFT(AG) are thankful for all our members, for the support youโ€™ve shown us in the face of the constant difficulties, pivots and downturns. You make the efforts all worth it .๐Ÿ™Œ๐Ÿป.๐Ÿ™Œ๐Ÿผ.๐Ÿ™Œ๐Ÿฝ.๐Ÿ™Œ๐Ÿฝ.๐Ÿ™Œ๐Ÿพ.
....................................................................

Look straight ahead.
Get by with a little help from your friends.
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Comment on Facebook 3657665264314425

Thank you for enabling us to keep training no matter what obstacles are thrown in the way. Very grateful for your tenacity ๐Ÿ™๐Ÿผ

So thankful to CFT and our CFT community - exercise is the one thing that kept me sane and healthy through 2020. Thanks Paul and the rest of the team! ๐Ÿ‘๐Ÿ‘๐Ÿ‘

So grateful for all your thought and organisation, support and coaching, smiles and belly laughs! You’ve all been amazing, thank you ๐Ÿ˜Š

Well said Tracey Abel, you guys have been amazing. Thanks for keeping us all going through what has been a challenging year! ๐Ÿ‘๐Ÿป๐Ÿ™Œ๐Ÿป๐Ÿ˜Š

Here we go again...Tier 4 for Kent. All the kit has been removed from CFT this evening and been taken to TAG for distribution.

Kit collections are 09:00 - 14:00 tomorrow at TAG. Please come between these times to collect. There is a thread on the closed FB group - please write sensible requests in there to give us an idea. It will be signed out and logged tomorrow.

Those who ordered garments - these too will be at TAG tomorrow for collection. Bag patches also available for purchase too here.

Sorry to bear bad news - weโ€™ll get through this like the previous ones, keeping you training over Xmas.

Thanks for your continued support ๐Ÿ–ค๐Ÿ’›๐Ÿ’™๐Ÿฅด.

JTs reaction to T4. Jonathan Towers

Here we go again...Tier 4 for Kent. All the kit has been removed from CFT this evening and been taken to TAG for distribution.

Kit collections are 09:00 - 14:00 tomorrow at TAG. Please come between these times to collect. There is a thread on the closed FB group - please write sensible requests in there to give us an idea. It will be signed out and logged tomorrow.

Those who ordered garments - these too will be at TAG tomorrow for collection. Bag patches also available for purchase too here.

Sorry to bear bad news - weโ€™ll get through this like the previous ones, keeping you training over Xmas.

Thanks for your continued support ๐Ÿ–ค๐Ÿ’›๐Ÿ’™๐Ÿฅด.

JTs reaction to T4. Jonathan Towers
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Comment on Facebook Here we go ...

Great photo ๐Ÿคฃ๐Ÿคฃ๐Ÿคฃ

If you turn up will we will send these boys to see you ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

Gareth Griffith Saych Grace Lydia Doherty all the kit is now at TAG for collection. Unfortunately you 3 have 1x XL Charcoal hoody to follow next week. Other bits I’ll look at delivering for you when they arrive ๐Ÿ™‚ Sorry about that

Such a joke but I love you guys for your commitment to us all keeping fit and sane โค๏ธโค๏ธ

๐Ÿ”Š๐ŸšจLockdown 2.0 well spent - at TAG this time around. What did we do? Well...

- Decimated and removed the old concrete
- Re-poured fresh, level and solid
- Opened the building up like a tin of Heinz 57
- Created a LOT more Covid-safe workout zones
- Improved room-flow and class / coaching experience
- Repositioned the rig and ordered an extension, for install January 2021

We know all our members will love the improvements. BIG thanks to those of you who helped us achieve this colossal task with all its challenges.

TAG is open from TODAY. Get booked into sessions at CFT, or your new TAG space. Please remember to bring your kit back.

Enjoy being back people ๐Ÿ˜Š
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Comment on Facebook 3588918057855813

Looks epic well done to everyone involved!!

That ugly model is a dish!

Just close your eyes and pretend youโ€™re in the French Alps โ›ท๐Ÿ”.

Weโ€™re looking forward to reopening very soon. Great to see you enjoying Zoom and WEB Club in the meantime!

Original photo cred | @photosmudger
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Big WOD on Monday guys...

This week, a lot of the Crossfit Community throughout the world have taken on Hero workout โ€œChadโ€, in support and remberance of those that died fighting for their country. Itโ€™s also to raise awareness of those whoโ€™ve taken their own lives.

This WOD will not be fun. It's about digging deep, thinking of others, and community. Kit needed: a chair / step & backpack.

If you overrun into the next class, do not worry. The aim is to keep your head down and finish what you started.

Swipe right for scalings and background info.

Key takeaways:

Community
Lest we forget - 11th Nov
Stand together
Dig deep

โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”

If youโ€™re struggling with something in life, reach out to a friend at CrossFit Tonbridge or TAG. There are SO many ears, all willing to listen. A problem shared is a problem halved ๐Ÿ™‚๐Ÿ–ค๐Ÿ’›๐Ÿ’™ @ CrossFit Tonbridge At Gaza
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Comment on Facebook 142819915798995_3534056616675291

Sorry 6:30 class my phone died but ๐Ÿป helped me finish the last few steps

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Timetable / Booking

Only members of CrossFit Tonbridge are able to book in to use the gym. If you wish to come along or to book onto our induction course please contact us via email: info@crossfittonbridge.co.uk

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