Monthly Archives: May 2011


Saturday afternoon saw our first heroes wod fundraiser, many thanks and well done to everybody who came down, some who had never done Murph before or did scaled versions of the workout. It was a great turnout and a great afternoon and so good to see so many of our clients at one time.

in a weighted vest or body armour
Run 1 mile
100 pullups
200 pressups
300 squats
run 1 mile

(the pullups, pressups and squats can be divided as wished)

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Individualised programming.
We’re currently trialing a strength bias for a month, so no lifts will as such appear on here until we’re done.

Run 1 mile
rest 5 minutes
run 1 mile

Don’t forget your weighted vest.

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We took a little road trip at the weekend up to the NEC in Birmingham for the Bodypower expo. The expo covers a broad spectrum of training, from pole dancing fitness, body building through to strongman competitions.
Thanks for the invite from FK.UK and Iron Mac, good to see you guys again, and it was great to see some of our fellow affiliates from around the country.

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Kids class

Focus work on saturday was the back squat, initially with PVC pipe, then progressing up to light bar work.

3 pullups
5 pressups
7 squats

as many rounds as possible in five minutes
rest 2 minutes, repeat.

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