07 April 2019 - Join us for Rock Climbing on Sunday!

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Don’t forget!

On Sunday 7 April, we’re headed to Bermondsey for our next CF1864 Box Social! Join us from 2 pm for an afternoon of rock climbing at Building One+, Arch Climbing Wall, Bermondsey. Entry is £11 + shoe rental and friends and family are welcome!


WORKOUT OF THE DAY

Engine Work

A) Conditioning

“Row-meo & Juliet”

In teams of three, complete the following for time:
300 Wall ball
4000m Run
5000m Row

Teams get one rower and one ball, but may partition the work however they would like, and all should be working at all times.


Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
5 x 3 @ 70%+
* Must be touch an go reps

C) Snatch push press + Overhead squat
4 x 5+1 @ 70%+ of overhead squat


Barbelles Lifting Class

A) Paused Bench Press
4 x 5 with 2 second pause at bottom

B) Accessory
B1) Kettlebell Farmers Carry: 4 x 20m
B2) Kettlebell Overhead Carry: 4 x 20

C) 12 Minute EMOM
Minute 1: 5 Toes to Bar / Variation
Minute 2: 8-10 Push Ups
Minute 3: 3 Pull Ups / Variation
Minute 4: REST