Huge respect and well done to #CelticWarrior Ben Black who walked 100km with friend Charlie to raise Funds for Blind Veterans UK – A military charity that supports visually impaired veterans. You can support Ben’s with good friend Charlie’s efforts via the link Ben Black 100km charity walk Link. A genuinely lovely bloke doing good thins to help others. Top man. We hope all your hard work at the box helped to get you from start to finish.  


A) 1RM Back Squat

B) 21-15-9 Pull-ups

42-30-18 Goblet Squats


  What another awesome Monday for the Celtic Warriors- PR City once again with plenty to mention. Apologies if there’s anyone I’ve missed out post them to comments if we have

With our recent short stint of Wendler 5-3-1  proving very positive accross tonight’s numbers.

PR club tonight;

Ryan at a lighter bodyweight 2 weeks into PALEO, little Rob, Kathleen, young warrior Max again surpassing father Box Head.

Kev and Fran also joining PR Club.

Tracy and Erika getting in on the action with comfortable lifts.

Will and Matty also – with a spell of lightheadedness for 1 Direction fan Matt.

Vicky and Maria continuing on the PR trail with yet more bests.

Lee Bradley, Stu, Morgan, Saad getting in on the fun. A +15kg PR for James also for Chris. Rhys Liam and Sam showing their strength levels are jumping up along with their engines.

The 7pm ladies winning the mental battle over the Barbell with Yet more PRs for Laura with the fastest max Squat of the day. Hannah Abi and Claudia getting through mental battles to show their new bests. And Young Katie Doff yet again smashing her way to the most leisurely max of the day.




Warrior Wednesday WOD   

     A) HSPU / HS Walk

B) teams of 3 (25 min cap) 

50 sandbag / empty barbell bear complex (1 team member held off floor)

75 HSPU/ strict press, partner holds plank 

200 double unders partner holds handstand/ front support 

200m sand bag relay 

(Score = amount of distance covered on time cap) 

Each time you switch partners or break x 4 synchronised burpees

Another amazing night of Celtic Warrior AWESOMENESS in Wariir Wednesday, gymnastic skills progressing accross the box nicely. With continued upside down work today. 

Biggest mentions deserved for Becky and Zoe both overcoming their fears to learn a new skill. Becks on Video but Zoe a tad camera shy.

Nat Arlett, Stewart and young Josh for nailing their headstands.

Matty, Vicky, Kelly Aherne/Foucher, Liam and Hannah (have said it before and will say it again- this couple have skills!) on huge strides literally on handstand walks.

Kira, Claudia and Vicky Barry for DU progress.

Also another BIG hand(stand) to Mr and Mrs Geeves for – Mr his best teapot stance see action pic above and Bridie for awesome support getting Becky past her fear of handstands to mastering them tonight.


An update on some of our athletes and ladies who lift;

HUGE well wishes to two of our Lady Warriors and Welsh Champion Power Lifters, Simone and Natalie.

Following their previous record breaking success at the Welsh championships they have qualified to the next level and the British Powerlifting Championships tomorrow.

GOOD LUCK from all of us who couldn’t make the trip, you have the whole box behind you… 




A) Barbell Complex

B) 4 Rounds 30:30


Barbell Row

Sit Up


The London 2012 Olympic Games are well and truly under way.

Ladies Weightlifting Yesterday- Clean and Jerk over 2 x Bodyweight overhead (at 48kg!!)


Mens Gymnastics- rings, we’ve used them a few times how about this have a look at around 50seconds, that is strength!

AMAZING STUFF, how hard does a muscle up look now?


Some great things happened during this weekends regionals check out the WEEK 3 REGIONAL UPDATE BELOW;

Run 400m:90sec rest
X 8


15 Press ups
15 ring rows
15 Toes2bar

Post times and rounds to comments;


Here is another ‘old school’ CrossFit WOD video, the original ‘Fire Breather’ and LEGEND Greg Amundson one of the first CrossFit Videos i saw and quite possibly my all time favourite, one of the ones that converted me to ‘Constantly Varied Functional movements Performed at High Intensity’ for good.

Can you do this shit? If you can you are a BEAST!!!! if not don’t you just know you want to???

Now for something kind of similar



Thruster 60/40

Chest to Bar Pull ups

For Time


Post times to Comments;



He hasn’t asked us to put this on here but thought it only right we shared it with you all. If you don’t know Joe is having a bit of a quest for Sport Relief, Him and his team are attempting to cycle and row around the UK this Friday. An incredible feat i’m sure you’ll agree. Show him some love and get a donation his way, to an amazing effort and a very worthy cause. Lets hope all those hours of Functional Movements Performed at High Intensity at the Box will aid him in his and his team’s quest, sure he’ll smash it as he always does. Not bad for a guy in his 50’s?! Still having made arrangements to get 12.5 done before the epic venture starts. Top man give a good donation his way he’ll earn every penny for charity. Well done Joe

OPEN WOD 12.5 CAN BE COMPLETED 7-8 TOMORROW OR AT OPEN GYM FRIDAY, OR ON SATURDAY WHERE THE GYM WILL BE OPEN 11-1pm. Whatever it may be? only a few hours until we know???





Overhead Squats


For Time

Post times to comments;


Hosts Rory McKernan and Miranda Oldroyd give a recap on Open Workout 12.2. The latest news from the 2012 Reebok CrossFit Open. Interview with the UK’s very own Sam Briggs on why she unfortunately  had to withdraw from this years competition. If you think you’ve had a tough day/week and can’t give your best? Check out the story of Jodie Dean Monroe (at about 20mins)…..WOW. Now give us an excuse after seeing that!! Plus more on the top games competitors so far and the Legend himself  ‘Coach B’

12.3 to be announced 1am tomorrow…..Whats up next?

If you havent been at the box at 6pm on a Friday after Open Gym for the Open WOD’s it has been a great atmosphere to train in and to push that little bit harder. Get down get involved, support our athletes, your friends.

It has been suggested we have a post 12.5 (last WOD of this years open) celebration meal/drink, what do you guys think??


Skills- Practice a gymnastic weakness


Run 800m

15 Deadlift 90/60

20 Toes to bar

Run 800m

20 Toes to bar

15 Deadlift 90/60

Run 800m


Post times and thoughts to comments: