Clan Crossfit: WOD Friday 4/6

Thursday, June 3, 2010

WOD Friday 4/6

"J McD"
5 rounds for time using a 6kg leather ball
20 medicine ball slams
15 wall ball shots
10 lateral two footed jumps over the med ball
5 squat jumps holding the ball

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1 comment:

egilJune 5, 2010 at 8:30 AM
ok it's saturday but Emma did this in 10.40 with a 8kg kettle bell
and Tabi did 3 rounds with a 1kg med ball in 4.26 then died!!!!
Off now for a 10k cycle GO THE GIRLS!
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WHO WE ARE

Clan CrossFit is an 8000 sq/ft health and fitness coaching facility located in the Finnieston district of Glasgow. We offer group and individual coaching utilizing the CrossFit methodology. Our workouts are made up of constantly varied functional movements (pushing, pulling, squatting, lifting, running and jumping) executed at high intensity.

WHAT WE DO

What that really means is that at Clan CrossFit you won't find rows of static cardio equipment or weights machines. Instead we've got pull-up bars, kettlebells, and bumper plates. We have a large rubber floored open space for squatting, jumping, lifting and throwing. Moving your body through 360 degrees not one machine based plane of movement.

Your workouts are designed to build functional strength in movements mimicing everyday life or sport. You don't bicep curl your child to pick them up so why practice it in the gym?

This also means that you never get stuck in a rut. You rarely do the same workout twice thanks to our innovative and constantly changing programming.

You don't have to worry about what you're going to do today or spend hours in the gym. We scale workouts to each members current fitness levels, improving them every day and because our workouts rarely last longer than 45 minutes you've no concerns over fitting it into your schedule.

The aim of our programme is to improve your capacity over 10 recognized fitness domains :- cardio endurance, speed, flexibility, power, accuracy, co-ordination, balance, agility, stamina and strength. The result is comprehensive measurable fitness across a broad modal/spectrum.

WE ARE HERE FOR YOU IF YOU

. have tired of the impersonal "Globogym" environment

. think you don't have time to exercise

. want to get in shape but don't know how

. are no longer seeing results with your current programme

. get bored with your workouts

. want to improve athletically for your sport

Our members are as diverse as it gets

Lawyers, hairdressers, members of our Armed Forces, shop-keepers, doctors, stay at home mums, stay at home dads, police officers, firefighters, retired grandparents, professional athletes and plumbers.

Regardless of your current fitness level you will be welcomed and challenged at Clan CrossFit.

OUR PROMISE TO YOU

We promise a professional, clean environment with our knowledgeable staff dedicated to your health and fitness goals. We promise you'll never be bored, never be made to feel anything less than the athlete you are. We promise to create a friendly, supportive community that will inspire and motivate you.

Welcome to Clan CrossFit

CLAN WORKOUT TIMES

	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SUNDAY
0630-0730	FREE TRAINING	FREE TRAINING	FREE TRAINING	FREE TRAINING	FREE TRAINING	*CLOSED*
0730-0830	WOD CLASS	WOD CLASS	WOD CLASS	WOD CLASS	WOD CLASS	*MONTHLY*
0830-1230	PT SESSIONS	PT SESSIONS	PT SESSIONS	PT SESSIONS	PT SESSIONS	*CLAN*
1230-1330	WOD CLASS	WOD CLASS	WOD CLASS	WOD CLASS	WOD CLASS	*OUTINGS*
1330-1500	PT SESSIONS	PT SESSIONS	PT SESSIONS	PT SESSIONS	PT SESSIONS
1500-1600	FREE TRAINING	FREE TRAINING	FREE TRAINING	FREE TRAINING	FREE TRAINING
1600-1800	PT SESSIONS	PT SESSIONS	PT SESSIONS	PT SESSIONS	PT SESSIONS	*MONTHLY*
1800-1900	WOD CLASS	WOD CLASS	WOD CLASS	WOD CLASS	WOD CLASS	*CLAN*
1900-2000	WOD CLASS	WOD CLASS	WOD CLASS	WOD CLASS	WOD CLASS	*OUTINGS*
2000-2100	FREE TRAINING	RUGBY NIGHT	FREE TRAINING	FREE TRAINING	FREE TRAINING

	SATURDAY
0730-0900	FREE TRAINING
0900-1000	WOD CLASS
1000-1100	WOD CLASS
1100-1200	WOD CLASS
1200-1300	FREE TRAINING

FORGING ELITE FITNESS

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Thursday, June 3, 2010

WOD Friday 4/6

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