Christine - Monday 9 April 2018

Hi All,

We have been monitoring the uptake of the skills sessions on Saturday afternoons with Chris, and unfortunately there hasn't been sufficient demand to warrant keeping this session in its current format. 

So, instead we will simply be running a 2 hour Open Gym from 12:30 - 2:30pm with Chris on Saturday afternoons.

To replace the dedicated skills development sessions, we will instead be incorporating formal skill work into our standard programming. Starting next week, our daily sessions will look like this:

- Mondays, Wednesdays and Fridays: A Strength component followed by a WOD
- Tuesdays and Thursdays: A Strength component followed by a Skills Development component and a short WOD
- Saturdays: longer WOD

The Skills components will be structured in the sense that we will specify what movement is being trained on that particular day. You will then spend a period of time practising that movement at low intensity and the coaches will work with you to offer tips and cues based on your current ability to help you improve those movements and progress to the next level. 

The time spent working on skills will be at a much slower pace so that we can really spend quality time working on the mechanics of the various movements. Not only will this help improve our technique and hopefully lead to new PRs, but it will also help to protect us from injury.

We will again monitor this approach to see if it benefits our members in terms of their growth and development. If not, we'll assess to determine how we can improve it.

As always, if you have any queries, please shout.


3 Rounds for time:

500m Row
12 Deadlifts (Bodyweight) *
21 Box Jumps (20”) **

Scaling options: 
* Lighter load
** Step ups

15 minutes to establish 1RM Dead Lift

Box Bulletin Board:

1) OPEN Gym on Fridays 6 - 7pm and Saturdays 12:30 - 2:30pm.