Workout of the Day (WOD)
Thursday 1st April
Strength:-
Every 2 mins for 10 mins
6-10 Squat cleans / DB / KB or Barbell
Metcon:- 20 min EMOM 4 rounds
Work for 50 seconds before moving to the next
1 – Ankle Tap Star jumps
2 – Weighted situp with a russian twist
3 – Double or Single sided Thrusters
4 – Mountain Climbers
5 – Rest
Wednesday 31st March
Strength:-
12 min Alternating EMOM
1 – Max HSPU (work on your weakness, can be strict or kipping, piked or inverted)
2 – Max Double Unders
Metcon:-
3 x 3 min AMRAP’s with 2 mins rest
3 DB Power Cleans
3 DB Front Squats
3 DB Push Jerks
Then 6,6,6
Then 9,9,9
Then 12,12,12…..
Tuesday 30th March
Strength:-
4 x 5 – 12 Squat (back / front, goblet)
Metcon:-
15 min AMRAP
15 DB / KB Deadlifts
15 Weighted Sit-ups
15 Burpee broad jumps
Monday 29th March
Strength:-
Gymnastics Strength:-
15 min EMOM
1 – 3 wall walks
2 – 6 down ups + 6-10 perfect V-ups
3 – 3 reverse burpees + 8- 12 alternating pistols
Metcon:-
5 rounds
20 Walking Lunge (alternate if can’t walk)
50 Double Unders or 30 ankle tap star jumps
30 Single KB Russian Swings (15 Each arm)
Sunday 28th March
Hero Wod:- DB Tommy Mac
Saturday 27th March
Strength:-
Alternating 10 min EMOM
1 – Sumo Deadlift High pull (can be KB or BB)
2 – Floor Press (BB, DB or KB)
YGIG
20min AMRAP
20 Ski jumps over the DB / KB
10 KB / DB Push Press
5 Manmakers
Friday 26th March
Strength:-
Every 2 mins for 10 mins
6-10 Squat cleans / DB / KB or Barbell
Metcon:- 3 rounds
25 KB Swings
25 Ankle Tap exploding star jumps
25 DB OH reverse lunge (single arm, swap every 5)
25 Grasshopers
25 Power Cleans (double if possible)
25 Squat thrusts
25 Push Press (double if possible)
Thursday 25th March
Strength:-
12 min Alternating EMOM
1 – Max HSPU (work on your weakness, can be strict or kipping, piked or inverted)
2 – Max Double Unders
Metcon:-
12 min EMOM 45 secs on 15 secs off
1 – DB Snatch
2 – Russian twist sit up
3 – Push ups
4 – Burpees
Core
3 rounds
20 straight leg situps
20 dish rocks (scale to hold)
20 arch rocks (scale to hold)
Wednesday 24th March
Strength:-
4 x 5 – 12 Squat (back / front, goblet)
Metcon:-
100 Ground to OH DB or KB (or empty barbell)
50 Reverse Goblet lunges
50 Forward Goblet lunges
100 Ground to OH DB or KB (or empty barbell)
Tuesday 23rd March
Strength:-
Gymnastics Strength:-
15 min EMOM
1 – 3 wall walks
2 – 6 down ups + 6-10 perfect V-ups
3 – 3 reverse burpees + 8- 12 alternating pistols
8 min AMRAP
15 DB / KB deadlifts
12 DB / KB Hang Power Clean & Jerk (6 each arm)
9 OH Squat (5 /4 each arm)
Core:-
3 rounds
20 sec side plank + 10 lifts (both sides)
Rest 1 minute
Huge thanks to everyone bringing the kit back to TAG today. Both gyms are now restocked ready to open Monday.
Thank you for supporting us as a small business, our community in general and the facilities. It’s been a difficult 4 months.
Special thanks to The Wains of Tunbridge Wells for the consistent van lend-age! www.wains.co.uk.
Any remaining kit please bring back to the gyms and notify the supervising coach. See you next week 😎
Meet the Korvin’s....
A very lovely family that all train with us at CFT & TAG (altogether in this picture last Saturday morning).
Ian, Sam and twins Maddie & Jemima Korvin showing us that exercising with your fam is indeed a whole lotta fun 🤗.
#FamilyFirst #FamilyFitness #FamilyFun #StrongDad
El Boris might’ve closed us down a few times, but we’re Back Once Again.
Tier 4 Damager — Power to the People!
April 12th BOTH venues will reopen for Open Gym style slots. Excitement overload. Here’s a reminder of what fun we have at CFT and TAG - (full video on Instagram page)
PLEASE RETURN all borrowed kit MORNING of APRIL 10th to TAG.
CFT & TAG classes available to book now! New strength / skill block inbound.
Plus Emma’s preggo bday WOD🤰🎂 and Captain Sir Tom Moore NHS fundraiser🌈, all to look forward to. 😎
RunClub starts again this evening! Monday 1900, Wednesday 1800 - Longmead Sports Ground 🏃🏻♂️🏃🏿♀️.
We also have outdoor WODs on this EASTER WEEKEND, too - T Wells common & TAG. Check the timetable on BoxMate and get booked in!
Both gyms also reopen on April 12th
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#crossfit #crossfitUK #UKcrossfit #kentcrossfit #crossitkent #crossfittonbridge #CrossfitTAG #thecftway #thecftandtagway #crossfitZoom #onlinecrossfit #onlineprograming #rowing #assualtbike #cardioprogram #10000swings #kb #kettlebells #crossfitladies #crossfitwomen #ladieswholift #benchpress #powerlifting
REPOST. Lovely post from Dr Alex who joined us just after TAG opened. Not long until we can break the lockdown cycle that has really taken its toll this time! Alex embodies what our gyms are about in just a few words.
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@healththeory.pt A touching and inspiring video from M4G CrossFit on the positive impact it has on people's mental health - watch on YouTube:
Clickable link in bio. youtu.be/QtF4flaKUOI
It's definitely been mentally tough not being able to go to CrossFit classes over the past few months - missing the community spirit, physical challenge and reward, routine and laughs.
I know many others have felt the impact of missing out on group and team exercise, but hopefully we'll soon be back to it in one way or another.
Any exercise is great for mental health, but group and team exercise is extra beneficial.
Studies have shown that group exercise increases emotional stability by 26%, and reduces perceived stress levels by 26%.
Photo credit: @photosmudger
#exerciseformentalhealth #exerciseprescription #groupexercise #MovingMedicine #lifestylemedicine #crossfituk #crossfit
Maros and Claire showing us they can fly.
We’re so looking forward to reopening. The new outdoor rig section and flooring has turned up(!) and we’re fitting it this week. As restrictions lift, our outdoor areas at TAG will be getting some good use.
If you’re doing the CrossFit Open and want to use our outdoor space, please email info@crossfittonbridge.co.uk. A coach will be available to judge if needed 🤗.
🔊You lot were busy in February 😎.
We managed a collective 4632.34 miles! There were 637 entries!! Well done to all of you.
Big up Mark Weller, The Premanator and Grace Mote who all shredded the leaderboard! 🥇🥈🥉. Serious mileage from them. SpongeBob approves.
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Don’t forget, our RunClub starts again with our lovely coach Sarah @scrambledleggsrunning on the 29th March! Included with your membership - yes sireee. Get those pins out!
#CrossFitTonbridge #CrossFitTAG #UKcrossfit @boxmateapp
TAG turns 1 tomorrow! Time flies when you’re having fun.
Join us online for TAGs birthday WOD tomorrow morning.
Fact of the day: CrossFit “Tonbridge At Gaza” (CF TAG) is an old army barracks, hastily put together in WW2 by the Royal Engineers. It was instrumental in looking after British skies.
#crossfit #UKcrossfit #kentcrossfit
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