Workout of the Day (WOD)
Sunday 1st December
Gym closed
Saturday 30th November
Strength:
Overhead squat 5×3
Met Con:
16 min Amrap
6 stoh 60/42.5kg
6 burpees
6 box jumps 30/24”
On completion you have 4 mins to establish a 1rm power clean.
Friday 29th November
Strength:
Muscle up 3x max
Met Con:
3 rds
400m run
50 DB alternate snatch 22.5/15kg
25 pull ups
Thursday 28th November
Strength:
On the min for 10 mins 1 bear complex
Met Con:
3 rds
10 Hang C&J 55/37.5
15 Front squats
20 T2B
Wednesday 27th November
Strength:
3x 12 strict pull ups + 10 strict hspu
Met Con:
3 rds of 45 sec on each exercise with a 15 sec change over.
Burpees
Med ball twist sits ups 20/14lbs
Ring rows
Box jumps 24/20”
Sit ups
Push ups
kB swings 28/20kg
Alternate v sits
Thrusters 2×22.5/15kg
Tuesday 26th November
Strength:
Clean 5,3,1,3,5
Met Con:
6 rds
6 squat snatch 55/37.5kg
8 ring dips
Monday 25th November
Strength:
Weighted ring rows 3 X 10 (feet on the box)
Workout as a team of 2, split reps as required:
Met Con:
At 00:00, complete 2 rounds for time of:
60 Calorie row
30 Devils press 15/10kg
At 15:00, complete 2 rounds for time of:
60 Calorie row
30 Dumbbell Curtis P’s 15/10kg
*Curtis P = hang power clean, lunge each leg (front rack), push press
At 30:00, complete 10 minute AMRAP of:
60 Calorie row
30 Devils press
30 Dumbbell Curtis P’s
Sunday 24th November
Gym closed
Saturday 23rd November
Strength:
Muscle up 3x max
Met Con:
With a partner – 10 rounds EACH of:
10 Thrusters 45/30kg
10/8 Calorie Bike or 15/12 Calorie Row
– One partner completes one full round works while other partner rests.
Friday 22nd November
Strength:
On the min for 10 mins 1 bear complex
Met Con:
20 min AMRAP
6 ring dips
9 box jumps 24/20″
12 russian swings 36/28kg
We as coaches love to see you progressing and enjoy celebrating your results in the gym. Now, you can keep those celebrations going for longer! BoxMate rewards you with its confetti screen when you log your first score, match a previous record or hit a new PB and we encourage you to share this on social media!
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Next time you hit a new PB make sure you screenshot and share then tag our gym and also @boxmateapp so we can re-share and show others what is achievable when training with us 📸
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Download from your app store now by searching ‘boxmate’ and registering for Crossfit Tonbridge
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#boxmate #traintrackrepeatbeat #crossfittonbridge
We can reach out to you in various ways using BoxMate, the app keeps all our communications in one place and helps include and keep our community up to date!
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The news section will notify you when a new post is published and you can react, comment and follow links. Nudges might buzz in your pocket to keep you informed about a snippet of information. Our questions section means we can also include you in our decision-making process 👨🏻🏫
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Download from your app store now by searching ‘boxmate’ and registering for Crossfit Tonbridge
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#boxmate #traintrackrepeatbeat #crossfittonbridge
BoxMate lets you set a goal and stay up to date with your progress. Our coaches can also set goals for you which you can accept or decline! You may even get a motivational nudge from us from time to time to keep you on track with your goal or a congratulations when you complete it!
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If that didn’t convince you, an online study showed that those with goals are 10x more successful than those without… so let’s get your first one set today 💪🏼
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Download from your app store now by searching ‘boxmate’ and registering for Crossfit Tonbridge
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#boxmate #traintrackrepeatbeat #crossfittonbridge
With BoxMate you can keep up-to-date with the progress others are making in the gym and help them stay motivated by sending a high five, adding an appropriate GIF or commenting with a simple ’Smashed It’.
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Our members know how important community is to us and being pushed by others is what keeps us going, so why not send your first high five today? 🤚🏼
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Download from your app store now by searching ‘boxmate’ and registering for Crossfit Tonbridge
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#boxmate #traintrackrepeatbeat #crossfittonbridge #crossfitKent
BoxMate integrates with our class booking system TeamUp which means you can use the app to book and cancel all your classes. BoxMate puts everything in one place, score logging, interacting with members and class booking.
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Just trained? BoxMate will automatically prompt you to log a score for your session when you next open the app 📆
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Download from your app store now by searching ‘boxmate’ and registering for Crossfit Tonbridge
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#boxmate #traintrackrepeatbeat #crossfittonbridge #crossfitkent
Mark Buckingham we are going in new year fatty. Lol
Want to log your scores but keep it private? No problem.
Follow these 3 simple steps ✅
By following programming at our gym you can use BoxMate to record all of your workout and exercise scores. Once logged, these scores can be accessed at any time in the libraries. Here you will see all entries for all workouts or exercises, and progress on a graph, plus gym leaderboards.
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First time logging a score or hitting a new PB? We congratulate you with confetti which you can screenshot and share on social so everyone knows how well you are doing! 🎉
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Download from your app store now by searching ‘boxmate’ and registering for Crossfit Tonbridge
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#boxmate #traintrackrepeatbeat #crossfittonbridge
We upload our programming to BoxMate for members to see in advance. Once designed and published by our coaches you will be able to check out what’s coming up and plan your training week.
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Like the look of an upcoming session? Tag a friend and let them get excited about it too! 😎
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Download from your app store now by searching ‘boxmate’ and registering for Crossfit Tonbridge
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#boxmate #traintrackrepeatbeat #crossfittonbridge
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