31 Dec 2013


Happy New Year everyone!!

TODAY WE ARE CLOSED! SEE YOU TOMORROW!

HOLIDAY TIMETABLE
WED 1 JAN: Closed New years day!
THURS 2 JAN: 10am & (11am Cobra).
FRI 3 JAN: 10am, (11am Cobra), 530pm
SAT 4 JAN: 10am & (11am Cobra).
—————–
MON 6 JAN: Normal Timetable resumes again!

30 Dec 2013


The 10am crew after the 12 days of XMAS….Even the camera got a bit blurry…

TODAY WE ARE OPEN FOR CLASSES AT 10AM & 11AM (Cobra). (IF YOU ARE IN SQUAT CLUB TRY AND MAKE THE 11AM SESSION)

Strength/Skill:
20 mins to find your Front Squat 3RM then Back Squat 3RM

Squat Club: 4-6X2/4 Front Squat/Back Squat @ 100% of 1RM Front Squat

Conditioning:
4 Rounds
2:30 Min AMRAP
400m Run
As many TTB in the remaining time.
Rest 1:00
Workout courtesy of Outlaw Crossfit

HOLIDAY TIMETABLE
MON 30 DEC: 10am, (11am Cobra), 530pm
TUES 31 DEC: 10am & (11am Cobra).
WED 1 JAN: Closed New years day!
THURS 2 JAN: 10am & (11am Cobra).
FRI 3 JAN: 10am, (11am Cobra), 530pm
SAT 4 JAN: 10am & (11am Cobra).
—————–
MON 6 JAN: Normal Timetable resumes again!

29 Dec 2013


Chris H!

TODAY WE ARE OPEN FOR CLASSES AT 10AM, 11AM (Cobra) & 530PM.
(Squat club, make sure you fit in your squats where possible)

Strength/Skill:
16 mins to find a heavy 1 rep Hang Power Clean & Jerk

Conditioning:
30 Hang Power Clean & Jerks 50/30
Then:
400m run
21 US Kb swings 24/16
12 Pull-ups

HOLIDAY TIMETABLE
MON 30 DEC: 10am, (11am Cobra), 530pm
TUES 31 DEC: 10am & (11am Cobra).
WED 1 JAN: Closed New years day!
THURS 2 JAN: 10am & (11am Cobra).
FRI 3 JAN: 10am, (11am Cobra), 530pm
SAT 4 JAN: 10am & (11am Cobra).
—————–
MON 6 JAN: Normal Timetable resumes again!

27 Dec 2013


Sammy!

TODAY WE ARE RUNNING A NORMAL SAT TIMETABLE: 10AM, 11AM (Cobra).

Strength/Skill:
Bench Press 10,8,6,4,2
W/ 10 Ring rows between sets

Conditioning:
7 Rounds
1 min “Cindy” AMRAP
1 min Plank

“Cindy”= 5 Pull-ups, 10 Push ups & 15 Squats

HOLIDAY TIMETABLE
MON 23 DEC: Normal Timetable.
TUES 24 DEC: Normal Timetable except no 630pm class.
WED 25 DEC: Closed XMAS day!
THURS 26 DEC: Closed Boxing day!
FRI 27 DEC: 10am, (11am Cobra), 530pm
SAT 28 DEC: 10am & (11am Cobra).
—————–
MON 30 DEC: 10am, (11am Cobra), 530pm
TUES 31 DEC: 10am & (11am Cobra).
WED 1 JAN: Closed New years day!
THURS 2 JAN: 10am & (11am Cobra).
FRI 3 JAN: 10am, (11am Cobra), 530pm
SAT 4 JAN: 10am & (11am Cobra).
—————–
MON 6 JAN: Normal Timetable resumes again!

26 Dec 2013


Jarrod

TODAY WE ARE OPEN FOR CLASSES AT 10AM, 11AM (Cobra) & 530PM.

Strength/Skill:
Deadlift 5,5,5,5,5

Squat Club: 4X2/4 Front Squat/Back Squat @ 94% of Tuesday

Conditioning:
3 Rounds
7 TTB
10 Power Cleans 70/45
30 DU

HOLIDAY TIMETABLE
MON 23 DEC: Normal Timetable.
TUES 24 DEC: Normal Timetable except no 630pm class.
WED 25 DEC: Closed XMAS day!
THURS 26 DEC: Closed Boxing day!
FRI 27 DEC: 10am, (11am Cobra), 530pm
SAT 28 DEC: 10am & (11am Cobra).
—————–
MON 30 DEC: 10am, (11am Cobra), 530pm
TUES 31 DEC: 10am & (11am Cobra).
WED 1 JAN: Closed New years day!
THURS 2 JAN: 10am & (11am Cobra).
FRI 3 JAN: 10am, (11am Cobra), 530pm
SAT 4 JAN: 10am & (11am Cobra).
—————–
MON 6 JAN: Normal Timetable resumes again!

25 Dec 2013

Rocky day!


Boxing day…..The annual day where everyone watches at least one Rocky film and is reminded that….Everything always ends well – No matter what the odds, or whether your opponent is on Roids and has a much better training facility than you…Its about “heart” people!….and go USA! ….Ahhhh

TODAY WE ARE CLOSED. SEE YOU TOMORROW!!

HOLIDAY TIMETABLE
MON 23 DEC: Normal Timetable.
TUES 24 DEC: Normal Timetable except no 630pm class.
WED 25 DEC: Closed XMAS day!
THURS 26 DEC: Closed Boxing day!
FRI 27 DEC: 10am, (11am Cobra), 530pm
SAT 28 DEC: 10am & (11am Cobra).
—————–
MON 30 DEC: 10am, (11am Cobra), 530pm
TUES 31 DEC: 10am & (11am Cobra).
WED 1 JAN: Closed New years day!
THURS 2 JAN: 10am & (11am Cobra).
FRI 3 JAN: 10am, (11am Cobra), 530pm
SAT 4 JAN: 10am & (11am Cobra).
—————–
MON 6 JAN: Normal Timetable resumes again!

24 Dec 2013

Merry Christmas everyone!!! Have a great day!

TODAY  & BOXING DAY WE ARE CLOSED. SEE YOU FRIDAY!!

HOLIDAY TIMETABLE
MON 23 DEC: Normal Timetable.
TUES 24 DEC: Normal Timetable except no 630pm class.
WED 25 DEC: Closed XMAS day!
THURS 26 DEC: Closed Boxing day!
FRI 27 DEC: 10am, (11am Cobra), 530pm
SAT 28 DEC: 10am & (11am Cobra).
—————–
MON 30 DEC: 10am, (11am Cobra), 530pm
TUES 31 DEC: 10am & (11am Cobra).
WED 1 JAN: Closed New years day!
THURS 2 JAN: 10am & (11am Cobra).
FRI 3 JAN: 10am, (11am Cobra), 530pm
SAT 4 JAN: 10am & (11am Cobra).
—————–
MON 6 JAN: Normal Timetable resumes again!

23 Dec 2013


Tommy set to Squat mode…

TODAY WE ARE RUNNING A NORMAL TIMETABLE EXCEPT NO 630PM CLASS
THERE IS ALSO A COBRA SESSION RUNNING AT 11AM. IF YOU ARE IN SQUAT CLUB AND CAN MAKE THAT SESSION, PLEASE COME ALONG.

Strength/Skill:
20 mins to find a 5RM Back Squat

Conditioning:
“Earn your XMAS!”
Buy in: 800m Run
Then 5 Rounds:
10 Box Jumps 24″/20″
10 Burpees
Cash out: 800m Run

Squat Club: 4X2/4 Front Squat/Back Squat @ 95% of 1RM Front Squat
Attention Squat Clubbers! The Workout above isn’t particularly programmed with you in mind…The weight is getting heavy! (Have you noticed!?) Squats are the number one thing. Don’t rush your sets and if you don’t get to do the WOD, don’t stress…If you need the whole session to squat and have adequate rest between the sets in order for them to be successful, take it! When you squat a house in 3 weeks time it will be worth it 😉 Same goes for next Tues, which awesomely is the last hard day of the cycle! Then it’s an easy de-load week, then a testing week! Yaaaaay! Merry Squatmas! ……Although if you are really WOD hungry, we will have a shorter alternate workout on the board for you 🙂

HOLIDAY TIMETABLE
MON 23 DEC: Normal Timetable.
TUES 24 DEC: Normal Timetable except no 630pm class.
WED 25 DEC: Closed XMAS day!
THURS 26 DEC: Closed Boxing day!
FRI 27 DEC: 10am, (11am Cobra), 530pm
SAT 28 DEC: 10am & (11am Cobra).
—————–
MON 30 DEC: 10am, (11am Cobra), 530pm
TUES 31 DEC: 10am & (11am Cobra).
WED 1 JAN: Closed New years day!
THURS 2 JAN: 10am & (11am Cobra).
FRI 3 JAN: 10am, (11am Cobra), 530pm
SAT 4 JAN: 10am & (11am Cobra).
—————–
MON 6 JAN: Normal Timetable resumes again!

22 Dec 2013

Sprinter!



Rich!

TODAY WE ARE RUNNING A NORMAL TIMETABLE + A COBRA SQUAD SESSION AT 11AM.

Strength/Skill:
16 mins to find a heavy 4 rep T&G Power Snatch

Conditioning:
“Sprinter”
21 Wall balls 9/7
15 Power Snatch 50/30
9 Lateral Burpee over box jumps 24″/20″ (must touch top of box)
15 Power Snatch
21 Wall balls

Cobra Squad extra work: 45 HSPU + 45 CTB pull-ups. Partition reps as needed. (12 min cut off)

HOLIDAY TIMETABLE
MON 23 DEC: Normal Timetable.
TUES 24 DEC: Normal Timetable except no 630pm class.
WED 25 DEC: Closed XMAS day!
THURS 26 DEC: Closed Boxing day!
FRI 27 DEC: 10am, (11am Cobra), 530pm
SAT 28 DEC: 10am & (11am Cobra).
—————–
MON 30 DEC: 10am, (11am Cobra), 530pm
TUES 31 DEC: 10am & (11am Cobra).
WED 1 JAN: Closed New years day!
THURS 2 JAN: 10am & (11am Cobra).
FRI 3 JAN: 10am, (11am Cobra), 530pm
SAT 4 JAN: 10am & (11am Cobra).
—————–
MON 6 JAN: Normal Timetable resumes again!

20 Dec 2013

B-b-b-bench!


Some of the lovely ladies of Cobra Squad…Carrie, Alice, Kat O, Tracey, Renee & Andrea.

Strength/Skill:
Bench Press 3,3,3,3,3
W/ 6-10 UB Strict Pull-ups between sets

Conditioning:
30 Box jumps 24″/20″
30 Power Cleans 60/40
30 Box jumps 24″/20″

See 29 Nov….How does your time compare?

HOLIDAY TIMETABLE
MON 23 DEC: Normal Timetable.
TUES 24 DEC: Normal Timetable except no 630pm class.
WED 25 DEC: Closed XMAS day!
THURS 26 DEC: Closed Boxing day!
FRI 27 DEC: 10am, 11am Cobra, 530pm
SAT 28 DEC: 10am & 11am Cobra.
—————–
MON 30 DEC: 10am, 11am Cobra, 530pm
TUES 31 DEC: 10am & 11am Cobra.
WED 1 JAN: Closed New years day!
THURS 2 JAN: 10am & 11am Cobra.
FRI 3 JAN: 10am, 11am Cobra, 530pm
SAT 4 JAN: 10am & 11am Cobra.
—————–
MON 6 JAN: Normal Timetable resumes again!