Chelmsford's first official Crossfit Gym

Whether you are a professional athlete or a fitness novice we will scale the workouts to maximize your progress. You'll receive on-going instruction and motivation from our top quality coaches in every session.

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WOD

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Pause Front Squat + 2x 3 Rounds for Time

Monday, 20 November 2017

Pause Front Squat

  • 5x4 - Pause 3s in bottom position

Met-Con

  • 3 Rounds For Time:
  • 20 Wall Ball (9/6kg)
  • 20 Double Unders
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  • Straight into...
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  • 3 Rounds For Time:
  • 15 Single KB Squat Clean Thruster (24/16kg)
  • 20 Double Unders

Weightlifting (6 & 8pm)

  • 1. Power Snatch (drop & go)
  • 20mins to complete:
  • - 8x3
  • * Use same weight for all sets. 
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  • 2. Power Clean + Hang Clean + Split Jerk 
  • 20mins to complete: 
  • - 8x2 
  • *Use same weight for all sets. 
  • Today is all about being fast and smooth with the barbell. Wednesday & Friday we go HEAVY! :-)

Our Box

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