Tag: X Forces

Programming for the Week Commencing‪ 7th January‬

Monday: A. Strength 4 X 8 Strict Pull Up (add weight if possible) B. Conditioning 20 AMRAP In Pairs 30 X Cals 30 X Burpees 30 X T2B Score = Reps Tuesday: A. Strength 15 Mins to Build to a Heavy For The Day Double Deadlift with Perfect Form… this is NOT ‘Build to a… Read more »

Programming for the Week Commencing‪ 31st December‬

Monday: For Time: Teams of 4 (Working as 2 pairs at the same time to complete each section before moving on, teams can swap people or pairs between stations at any time…) 140 Cals + 12 X 200m Partner Carry* *Scale to KB Farmers Carry Straight Into… 200 X Wall balls + 120 X Synchro… Read more »

Programming for the Week Commencing‪ 24th December

Monday: 🎅🏽Team 12 days of Xmas WOD!🎅🏽 Tuesday: 🎄Merry Christmas!🎄 Conditioning For Time: In Pairs 100 X Pigs in Blankets 80 X Roast Potatoes 60 X Parsnips 40kg of Turkey 20 X Brussel Sprouts Score = Time Coaches Notes: Scale accordingly and if you’re intolerant to anything don’t eat it! The Gym is closed!!!😁 Wednesday:… Read more »

Programming for the Week Commencing‪ 17th December

Monday: A. Strength 6 X 5 Back Squat @80% B. For Time: 30 X STOH @60/40kg 30 X Power Clean @60/40kg 20 X Front Squat @70/50kg 20 X STOH @70/50kg 10 X Power Clean @80/60kg 10 X Squat Clean @80/60kg Tuesday: A. Skill Handstand Walking / Kick Up Technique B. 20 EMOM 1- 20m Handstand… Read more »

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 »