Kelly not laughing at Gavin’s ‘thruster gurn’ this morning, honest.

A) Clean

B) “Air Force WOD”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats


Next Saturday will see the start of our series of member challenges we will be putting out for you guys to put yourselves to the test. And to give your Varied training a little extra variance.

In place of the usual Saturday Morning Class we challenge you our members and athletes to put your engines to a steady paced test.


Basically it is an organised weekly 5k run in the grounds of Tredegar House, where you register before hand to get a unique user registration barcode (follow the above link). You can join hundreds of others who take up the challenge each week, within a friendly atmosphere after which you receive an official time and ranking for that weeks run.

So, you have a go at a 5k Run PB. Or if you have never run an official 5K before you set yourself a benchmark and future target.

Many are already keen and have expressed an interest.



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