- WORKOUT OF THE DAY - “PAINSTORM XXI” -CROSSFIT CENTRAL SCOTLAND BENCHMARK WOD For time Complete: 30 Burpees 30 Deadlifts 30 Burpees 30 Cleans 30 Burpees 30 Strict Presses 30 Burpees 30 Push Presses 30 [...]

- STRENGTH - Heavy Clean Grip Deadlifts Work up to a heavy set of 3. - WORKOUT OF THE DAY - AMRAP 6 Min -12 Push up -9 Ring Dip -3 Power Clean 75/95 *90 [...]

- STRENGTH - Front Squats off rack 3 sets of 3 at 80% - PRIMER - Coaches led short HSPU Mobility Pre-Wod prep and Tips - WORKOUT OF THE DAY - “Strict Handstand Push Up [...]

- WORKOUT OF THE DAY - 30 MIN AMRAP: In teams of 3 -12 Deadlift 155/205 -75 Double Unders -Team Row for cumulative Calories * P1 Works * P2 Rest * P3 Rows for Calories. [...]

- STRENGTH - Power Snatches + Overhead Squat 3 sets of 3 accumulating weight. - WORKOUT OF THE DAY - 2 rounds for time: 40 Box Jump 30 Pull up 20 Hang Power Snatch 95/135

Happy Thanksgiving! Classes only available 8:45am, 9:45 am, 10:45am - STRENGTH - Push Jerks (Split Jerk for Advanced) 3 sets of 3 80% - WORKOUT OF THE DAY - EMOM 24: Min 1:15 GHDSU Min [...]

- ACCESSORY WORK - Weighted dips or dips till failure 5 sets. - WORKOUT OF THE DAY - HEROWOD “Dempsey” 3 Rounds for Time 50 Wall Ball Shots (20/14 lb) 50 Med Ball Push-Ups (20/14 [...]

- STRENGTH - Deadlifts 3 sets of 3 at 80% - WORKOUT OF THE DAY - 18 MIN AMRAP -12 Suitcase Deadlift with 2 KB RX: 50/70 ( HEAVY) -200 M Farmer Walk/Carry (both KB [...]

- STRENGTH - Front Squats off rack 3 sets of 3 at 80% - WORKOUT OF THE DAY - 50-40-30-20-10 Front Squat 75/95 Slamball ground to over the shoulder 30/50 Push Press 75/95

- WORKOUT OF THE DAY - AMRAP (with a Partner) in 40 minutes Every 2 minutes, perform: 10 Hand release Push Up 10 Deadlifts 95/135 10 Hang Cleans 95/135 **Max Calorie Row (in the remaining [...]