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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Overhead Squat + Descending Rep Scheme

Thursday, 5 May 2016

Overhead Squat

  • A. Build to a daily 3 rep-max.
  • B. Perform 3 additional sets at 90% of A.

For time

  • 60-40-20 reps of Double Unders with-
  • 30-20-10 rep rounds of: Overhead Squat (45/30kg) & Pull-ups.

Skill Bias Option (You can do this instead of the WOD or as extra work after class)

False Grip Development

  • False Grip Flexed Arm Hang Archer Switches- 6 sets of 4 reps or 12 sets of 2.
  • Scale to False Grip Negative Hang- 6 sets of 20 seconds (start counting once you reach the lowest position where you can still hold the false grip)
  • Instructional video:

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