Mobility

Shoulder and upper back mobility work.

Trunk

Tuck Up, Straddle Up and Pike Up to Headstand. Goal 5 of each.

Knees to Elbows in Headstand position. Goal 5 reps.

Gymnastics

Strict Ring Muscle-up  5 x 1-5

*Weighted or partner assisted if required.

Improve your CrossFit

Yoga and Pilates have started!

30€ monthly pass gets you access to 4 classes each month (2 of each).

15€ per class for drop in.

Ask Ben for more details.

PurePharma

We have special packages available for our Purepharma products. Get your Vit D needs organised!

Open Gym 1600-2030

Improve your CrossFit

Yoga and Pilates have started!

30€ monthly pass gets you access to 4 classes each month (2 of each).

15€ per class for drop in.

Ask Ben for more details.

PurePharma

We have special packages available for our Purepharma products. Get your Vit D needs organised!

esweatangel

*Deload Week*

Practice A

10 x OTM

5 x Hang Power Snatch @ bar or stick only.

Practice B

15 x Thruster @ 42.5kg / 30kg

Practice C

Tempo Back Squat

3-5 sets x 3 reps @ 5222 Tempo

Use 30-40%

Improve your CrossFit

Yoga and Pilates have started!

30€ monthly pass gets you access to 4 classes each month (2 of each).

15€ per class for drop in.

Ask Ben for more details.

PurePharma

We have special packages available for our Purepharma products. Get your Vit D needs organised!

*Deload Week*

Practice A

Tempo Deadlift

5 x 5 @ Tempo 5010

- Use 30-40%

- Touch and go reps

Trunk

Side Plank. Goal 90secs, unbroken, each side.

Sorenson Hold. Goal 120s, use box, partner holds legs.

Leg Lower. Goal as low as possible without back lifting.

Tabata Sit-Up. Goal and max reps 8 per 20 seconds. 64 total reps.

Tuck Up, Straddle Up and Pike Up to Headstand. Goal 5 of each.

Knees to Elbows in Headstand position. Goal 5 reps.

 

Improve your CrossFit

Yoga and Pilates have started!

30€ monthly pass gets you access to 4 classes each month (2 of each).

15€ per class for drop in.

Ask Ben for more details.

PurePharma

We have special packages available for our Purepharma products. Get your Vit D needs organised!

Pilates 1500-1615 and 1630-1745

Drop in for this class for 15€

Monthly visit card 30€

Johanna Ilmoniemi

Johanna Ilmoniemi – CFCH Pilates

Open Gym 1000-1300

Improve your CrossFit

Yoga and Pilates have started!

30€ monthly pass gets you access to 4 classes each month (2 of each).

15€ per class for drop in.

Ask Ben for more details.

PurePharma

We have special packages available for our Purepharma products. Get your Vit D needs organised!InstagramCapture_1e309ebb-0115-44d7-8bd7-0b8cfbe08427

Strength

Sumo Deadlift

4-6 x 2 @ 90% of conventional DL 1RM.

Rest as needed between sets.

Reset between reps.

Conditioning

16min, on the minute

Bar Dip 2-10 reps

Broad Jump 2 x 10m,

Strict Ring Pull-up (with false grip) 1-10, rest 1min

Rest 1 min

Improve your CrossFit

Yoga and Pilates have started!

30€ monthly pass gets you access to 4 classes each month (2 of each).

15€ per class for drop in.

Ask Ben for more details.

PurePharma

We have special packages available for our Purepharma products. Get your Vit D needs organised!