Radical Ropes....

Tonight we welcomed Andy, Wah and Jordan and we had all kinds of fun instore for them.

After a brief warmup, the boys took on

AMRAP 24

5 Deadlifts

500m Row

16 Walking Lunge

Andy - 5 Rounds

Wah - 5 Rounds

Jordan - 6 Rounds

After the WOD, the lads took on rope suicides for 1 minute intervals, these can only be described as brutal!

Fantastic effort tonight lads. For some reason the video wont upload, but here is a link

http://www.vimeo.com/7558019

Monday Mayhem

Tonight we welcomed Jordan, Ali, Wah, Steve, Lee, Andy And Lee who took on what can only be described as hellish.

1 minute at each station x5 is 1 round.... the boys did 5 rounds.

KB Deadlift

SDHP

Goblet Squat

Push Press

Thruster

Great to see more people down our gym, and yet again, great efforts all round!

Saturaday Sweat...... And Welcome Matty!

Today, we welcomed Matty for his first session, along with the return of our regulars James, Alistar, Big Finn, Jamie, Connor, Jordan.

The workout today consisted of 3 couplets of 5mins of work followed by 1min of rest.

1st-

Deadlifts

Burpees

2nd-

Prowler Shuttles

SDHP

3rd-

Sled Sprints

Push Press

Cracking effort all round today, especially by Matty, who showed outstanding determination throughout the workout.

Keep Ahold Guys!

Barbell Bonanza

Tonight Alistar, Jordan, JJ, Aaron and Hally took on a AMRAP complex which consisted of;

• BOR
• Shrugs
• Power Cleans
• Hops
• Power Snatch
• Push Press
• Good Mornings
• Curls

This was not an easy workout, and none of the lads backed down, coming in with some fantastic scores.

Great to see more attendees at the gym, and hope it continues.

Water Wildness!

Tonight Steve and Jordan attended our session. After a brief warmup, the lads took on the following WOD:

Row 600, 540, 480, 420, 360, 320

Ring Rows 18, 15, 12, 10, 8 and 6

KB Swings 20, 18, 16, 14, 12, 10.

Triumphant effort by both the boys tonight with cracking times by both.

Hope to see more people down the gym over the coming weeks!

Monday Madness....

Tonight we welcomed Jamie and Connor for their first session, JJ, James C, James S, Alistar And Aaron also made a comeback.

Tonight the boys took on a gruelling WOD which consisted of

Kettlebell Deadlifts

Sumo Deadlift High Pulls

Presses

Squats

Thrusters.

Great effort all round in what was a HARD workout and a special shout to Jamie and Connor on their first time at CF Tyneside.

Hope to see everyone returning throughout the week as we have more fun in store!

Stay Strong.

Back In Action!

This Saturday saw the return of Big Finn, Alistar, James And Jordan.

The Boys trained down by the Quay, and attracted an audience.

We took on

• Prowler Shuttles
• Tabatta Intervals
• Crossfit benchmark WOD "Grace"
• And a 21-15-9 'Heavy' finisher.

Great work guys and keep up the hard word!