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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Morning Oly- Lunges, Rope Climbs + AMRAP

Wednesday, 27 July 2016

3-5 Rounds of:

  • 12 Suitcase Kettlebell Walking Lunges
  • 5-15 Hinge Rows (blue athletes do 1-3 legless rope climbs)
  • 30 second single arm lat stretch on side.

AMRAP in 18 minutes: (rest exactly 45 seconds after each round)

  • 8 Toes-to-bar (blues do 8 T2B + Pull-up
  • 8 Burpee Box Jumps (30/24")
  • 16 Kettlebell Swings (32/24kg)

Olympic Lifting Programming


  • A. Build to a daily max in singles.
  • B. Perform 4 additional doubles at 80% of A.
Snatch Deadlift
  • A. Build to a daily max in doubles. 
  • B. Perform 3 additional doubles at 80% of A.

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