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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OHS & Partner WOD

Friday, 27 November 2015

Overhead Squat

  • 6 sets of 3 reps 
  • w/ 3 second pause at the bottom of each rep.

Partner WOD

For time: divide the reps as needed, but on the rower you must switch every 10 cals. 

  • 100 Wall-balls 
  • 100 Calorie Row 
  • 80 Pull-ups 
  • 80 Calorie Row 
  • 60 Double KB C&J (24's/16's) 
  • 60 Cal Row

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