The brand spanking new CFS/Crossfit Swansea site is now live. The link from this page will take you straight there, or go to:
There are a few tweaks to make over the next day or two to finish it off.
We will be posting on the new blog as of tomorrow so make sure you bookmark it as we will deleting this site in the next week or so.
Remember you can comment on the blog so let the banter commence.
Just to let you all know the new website should be going live later on tonight. It has a blog within it where everyone can comment, just tweaking it tonight after the session. I’ll put a link to it from here when it’s up and running. See you all later.
W.U
Mobility & Dynamic stretch
Strength
Press 5-5-5-5-5 @75% 1rm
Ring dips 10-10-10
Conditioning
Board
Cool down
Stretch
Warm up:
Dynamic warm up, skill work
Strength:
OHS 5-5-5-5-5
GHD sit up 10-10-10
Conditioning:
Check the board
Cool down:
Stretch
They shall not grow old as we who are left grow old.
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
WE WILL REMEMBER THEM.
We all lead very busy lives, please take two minutes out of your day to spare a thought for the soldiers who have lost their lives not only in the conflicts of the past but in current conflicts also.
Check out this link (it brings it all home).
W.U
Mobility & dynamic stretch
Skill practice
Snatch grip deadlift 5-5-5-5-5 (find and record 5rm)
BB Goodmorning 10-10-10
Conditioning
See board!
Cool down
Rossfits twin brothers Russfit and Reesfit dropped by last night to help demonstrate the 3 muscle up progressions.
Notice the overhand grip in the first instance,
Then elbows close to body and hands close to chest,
Finally the full extension.
Thanks for calling in Russ and Rees, drop by again any time.
