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Class Bookings

Hey team,

With your fellow members returning from holidays and people starting to get into the groove, we will see increasing demand for space in classes. Due to the current restrictions (hopefully will be lifted soon), we have limited capacity for both the indoor and outdoor sessions.

With this in mind, please do not book more than one session per day, and also please only schedule yourself for one of the two days of outdoor programming (i.e. come Mon or Tues, not both!).

You can mix and match indoor and outdoor but the main thing we want to avoid is people block booking for the same workout, which prevents others from getting in.

Thank you for your understanding! If the current restrictions persist we will look at solutions for adding more classes... and if they are modified we will plan around that too... and then just keep training!





WARM UP: 3 x

4 rounds

24 jumping jacks


12 plate thrusters (start shallow then add depth as you warm up)

6 cobra to childs pose on mat


Clean the bar from the floor, sets of squats are unbroken. Due to logistics, try to warm up well and hold the same or similar weight across. Can also go up or down in REPS as needed (for example if you have 85lb on your bar and 6 is a bit too easy, do 8 or 10 reps instead).


Every 1 min for 20 mins, alternating between:

12 American Kettlebell Swings

12 Wallballs

12 Alternating V-ups

12/7 Assault Bike Calories

Choose sustainable reps... this should be a "hard" effort but one that maintains around the same difficulty through all rounds. Scale the weight of the KB and Wallball as needed, CP athletes feel free to scale up the weight of the implements or look to do 1.5 - 2x reps (18-24).

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