Category: General news

Spitfire Christmas and New Year Opening Hours

The Box opening times and classes over the Christmas and New Year period will be as follows: ✳️ Monday 24th Dec: 0800-1200 (Classes: 0900 & 1000) ✳️ Tuesday 25th Dec: Closed ✳️ Wednesday 26th Dec: 0900-1300 (Classes: 0930 & 1130) ✳️ Monday 31st Dec: 0800-1200 (Classes: 0900 & 1000) ✳️ Tuesday 1st Jan: 0900-1200 (Classes:… Read more »

CrossFit Challenge with Mustard TV!!

Check out this fantastic documentary from Mustard TV​… We’ve taken three people from Norwich who’ve never tried CrossFit before and put them through the physical challenge of their lifetime!! Come and check out their journey and the amazing results!

Programming for Week Commencing 12th December

Monday: Work up to a Technically Perfect Heavy 1 X Snatch + 1 X Hang Snatch + 1 X OHS Warm up Toes to Bar / Progressions 12 EMOM 1- 2 X Snatch + 2 X Hang Snatch 2- 10 X Toes to Bar / Progressions After Class Extra: Back Squat 6 X 4 @80%… Read more »

Programming for Week Commencing 24th October

Monday: ‘KarinaFit’ (Karina’s Leaving WOD!) 😅 14 AMRAP 40 X DUs 30 X Wallballs @9/6kg 20 X KB Snatches @24/16kgs 10 X Ring Dips Rest 10 Minutes 14 AMRAP 10 X Box Jumps @30/24″ 20 X KB Swings @24/16kgs 30 X Sit Ups / V-Ups / GHD Tuesday: Establish a Heavy for the Day 3… Read more »

Programming for Week Commencing 19th September

Monday: 21-15-12-9-6-3 Box Jumps @24/20″ DUs 50-40-30-20-10 Rest 7 minutes Run 400m 10 Rounds: 10 X Burpees 10 X KB Swings @24/16kg Run 400m Tuesday: 🎉🏋🏽🐶Bears 2nd Birthday WOD!🐶🏋🏽🎉 Establish a 1RM Bear Complex 6 Rounds: 12 X Power Clean @50/35kg 10 X Push Press @50/35kg 8 X Strict Pull-Up 2 X Lengths Bear Crawl… Read more »