26 Sept 2018 - CF1864 Box Social: Rock Climbing

Join Coach Whizz for our next Box Social… Rock Climbing! On Sunday 14 October, after classes have finished, we'll be headed to Building One+ at the Arch Climbing Wall in Bermondsey.

No prior experience is needed and there are plenty of options for everyone, from first timers to the advanced.

Entry in to Building One+ is £11 and there’s no need to book on Team up, just show up on the day!


A) Strength: Front squat
Tempo front squat: 3 x 5 @ 33X1
* Add 0 to 5kg based on how last week felt
* Perform 1 set every 4 minutes


Dynamic effort back squat: 8 x 2 @ 65% w/bands
* Rest 60 seconds between sets

B) Conditioning
4 x 3 minutes on : 3 minutes off
500m Row
In remaining time perform as many dumbbell hang clusters as possible (22.5/15 kg)