Open Gym 10:00 – 13:00

Optional WOD

Strength

Front Squat. Find your 3 rep max for the day.

Compare to last week.

Optional Interval

Double Tabata Sled Push  @ 60/40kg. That’s 16 rounds of 20 seconds work, 10 seconds rest.

Optional Trunk

3 x max Strict Toes to Bar.

What to do?

  1. Please remember to book that you are coming.
  2. Work on your weaknesses. Handstand push-ups anyone?  Leopard Test?
  3. Do some mobility work. Please don’t complain about your flexibility unless you are doing something about it!
  4. If you need some advice please ASK! We are happy to help.

Coaches will be in the gym to watch, help, nurture and advise as always!

-

Improve your CrossFit: Yoga classes available every Sunday. See Ben to organise a 5 or 10-visit card. Non-Members also welcome!

-

Coming Soon!! Milko Tokola and Anna Everi May Weightlifting Workshop! Sign-up HERE.

Good Friday. Gym Closed. Open Gym Saturday as normal. 1000-1300

 

Weightlifting

Clean and Jerk Complex: Hang Clean (above knee) x 2 + Split Jerk x 2

Find your best in the time available.

Compare to last week.

Strength and Power

Pause Front Squat 3 x 5 @ 60% of front squat max.

Do 3 max effort vertical jumps between squat sets.

Optional Interval

Optional Interval: 500m Row, 400m Row, 300m Row, 200m row, 100m row. Rest 1:1

-

Improve your CrossFit: Yoga classes available every Sunday. See Ben to organise a 5 or 10-visit card. Non-Members also welcome!

-

Coming Soon!! Milko Tokola and Anna Everi May Weightlifting Workshop! Sign-up HERE.

Silja with Milko Tokola watching on.

Silja with Milko Tokola watching on.

Open Gym 16:00 – 20:30

What to do?

  1. Please remember to book that you are coming.
  2. Work on your weaknesses. Handstand push-ups anyone?  Leopard Test?
  3. Do some mobility work. Please don’t complain about your flexibility unless you are doing something about it!
  4. If you need some advice please ASK! We are happy to help.

Coaches will be in the gym to watch, help, nurture and advise as always!

-

Improve your CrossFit: Yoga classes available every Sunday. See Ben to organise a 5 or 10-visit card. Non-Members also welcome!

-

Coming Soon!! Milko Tokola and Anna Everi May Weightlifting Workshop! Sign-up HERE.

Learning from the best: Anna Everi!

Learning from the best: Anna Everi!

Strength

3 rounds with rest between each movement.

A1) Deadlift with full reset.

5 @ 60%

5 @ 70%

AMRAP @ 75% (max 10 reps).

A2) Weighted Strict Pull-up x 3

A3) Ring Push-up x max (>12 reps add vest)

*Compare to last week.

Conditioning

9 min AMRAP:

16 x Dumbbell Hang Snatch (8 each arm)

200m x Run

*We will be outside for this.

-

Improve your CrossFit: Yoga classes available every Sunday. See Ben to organise a 5 or 10-visit card. Non-Members also welcome!

-

Coming Soon!! Milko Tokola and Anna Everi May Weightlifting Workshop! Sign-up HERE.

lottaWP

Weightlifting

Snatch Complex: Snatch Balance + Overhead Squat + Hang Snatch (above knee).

Find your best in the time available.

Compare to last week.

Strength

A) Back Squat

2 @ 70%

1 @ 75%

2 x 1 @ 80%

B) 3 x 10m Double Kettlebell Walking Lunge. (A.H.A.P, unbroken)

Compare to last week.

Optional Trunk

3 rounds

20 x Superman Rock

20 x Hollow Rock

30 second x Nose and Toes Hold

-

Improve your CrossFit: Yoga classes available every Sunday. See Ben to organise a 5 or 10-visit card. Non-Members also welcome!

-

Coming Soon!! Milko Tokola and Anna Everi May Weightlifting Workshop! Sign-up HERE.

6tag_110414-214750

Rest day or Yoga 16:30-18:00

Yoga classes most Sunday afternoons. Contact Ben to arrange a 5/10 visit card and booking through the calendar.

Meri Mort is taking Yoga this week.

Meri ohjaa luovalla tyylillään Vapauden Joogaa. Hän on kouluttautunut ohjaaja (530 h) ja ohjannut joogaa jo 8 vuotta. Vaikutteita opetukseen hän on ammentanut useista tyyleistä ja kursseilta ympäri maailmaa, mm. Five Element Yoga sekä SlowYoga. “Kun joogan kerran aloittaa, sitä ei koskaan lopeta. Se tulee mukaan kaikkiin elämän osa-alueisiin ja auttaa olemaan hetkessä. Nykyaikana ihminen ei osaa ottaa omia voimavarojaan käyttöön, mutta säännöllisen harjoituksen avulla voimme kasvaa täyteen mittaamme!” Opetuksessa iloiselle Merille tärkeintä on tutkiva ja pehmeä asenne, kasvaminen maan ja taivaan välillä sekä ihmisen ainutlaatuisuuden huomioiminen. Pranayamat, mudrat ja kehon luonnollinen spiraaliliike eivät jää vieraaksi harjoituksessa. Kun Meri ei ole matolla, hän tekee graafista suunnittelua, kuvituksia ja on taidekasvattaja. www.merimort.com

Meri Mort

Meri Mort