Workout of the Day:
Muscle Up Technique Work

then
Spicey Meatball!” – Championship Edition

5 rounds of:
1 min 20Kg Thrusters, max reps [wmv]
1 min Burpees, max reps [wmv]
1 min 20Kg Hang Squat Clean, max reps [wmv] [mov]
1 min rest

Post total reps to comments.

Compare Spicey Meatball to:
December 24th
June 16th

Totally on the Same Wavelength Andy, Brian & Chet at the Woking Centre for Excellence

Totally on the Same Wavelength Andy, Brian & Chet at the Woking Centre for Excellence

Brian Hamill is the coach down at Woking. At 72 years young he regularly demonstrates the Olympic Lifts to his athletes, sets himself fitness goals and can bust out 15 or so strict chin ups (full range of motion too!) Proof enough that keeping physically active helps you enjoy your golden years.

A while ago we planned for a bring-a-family-member-to-CrossFit day but never settled on a date. Now that January has come and gone we should arrange something. What week suits people? Should we make it a specific day or have a couple of days so people can pick one?