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

Workout of the Day (WOD)

Saturday 16th January

Strength:-
8 min EMOM
5 – 8 TnG Squat Cleans (if you can go heavy, do 5 and go heavy, otherwise do more reps and lighter weights)

16 rounds (8 each)
YGIG
12 KB/DB Swings
15 Air Squats
18 DUโ€™s/star jumps/single skips

8 min EMOM
5 Situps + 5 Tuck in’s+ 5 dish rocks + 10 sec dish hold

By |January 15th, 2021|

Friday 15th January

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

Metcon:-
10 Rounds For Time:
200 Meter Run or 50 High Knees
15 Alternating Dumbbell Hang Clean and Jerks

By |January 14th, 2021|

Thursday 14th 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:-
3 Rounds For Time:
50 Walking Lunge
50 Double Unders
50 Squat thrusts

By |January 13th, 2021|

Wednesday 13th January

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

Metcon:-
3 rounds
25 Air Squats
25 KB swings
25 Burpees

By |January 12th, 2021|

Tuesday 12th January

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

Metcon:-
50 Jump Squats
100 bicycle sit ups
100 single arm oh lunges
100 Sumo Deadlift High Pull
100 Situps
50 Jump Squats

By |January 11th, 2021|

Monday 11th January

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

Metcon:
12 min AMRAP
12 Alternating Dumbell Snatches
12 Dumbbell Goblet Squats
12 Plank Shoulder Taps

By |January 10th, 2021|

Saturday 9th January

Strength:-
10 min Alt EMOM
1 – 5 – 12 Goblet Squats
2 – 3 – 5 Wall walks

20 min AMRAP Virtual YGIG
12 front rack lunges
9 STOH
6 V-situps
3 burpees

Core finsher
100 situps, on the minute every minute 5 squat thrusts

By |January 8th, 2021|

Friday 8th 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 – Ups + 5 Down Ups

Metcon:-
AMRAP 15 min
15 Jumping Squats
30 Swings
15 Situps
30 Sec Wall Sit

By |January 7th, 2021|

Thursday 7th January

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

Metcon:-
5 Rounds For Reps:
1 Minute Max DB or KB snatch
1 Minute Max Double (if possible) DB or KB Front squats
1 Minute Max Ankle tap star jumps
1 Minute Rest

By |January 6th, 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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