Boxing Day Open Gym

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Managed to get in the Coca Cola lorry last year. Sadly this year I missed out. Remember: Coke is crap but the lorry is cool

Today we are open 12:30-14.30 for open gym. Come along and join me for a mega post Christmas dinner session. You’re very welcome to join me for the below training or do your own thing. As always, scale the weights to suit!

1. Barbell Cycling
A. 4×6 Unbroken Power Cleans for time, 90/60k – rest as little time as possible between sets
B. 3×9 Unbroken Hang Power Snatches, 60/40k – rest as little time as possible between sets

2. Conditioning
For time in pairs: Bar work is done as a team until they have completed the reps between them. Double unders are done in a relay format before moving onwards. You finish 90 then your partner does.
60 Power Cleans 50/30k
90 Double unders each
60 Ground to Overheads 50/30k
90 Double unders each
60 Power Snatch 50/30k
90 Double unders each

3.  Strength & Stamina
3 Rounds not for time:
30 GHD Sit ups
30 Hand Release Push ups
20 DB Press
20 Ring In Outs

This is a giant set. Not for time and all about perfect form. Move with purpose between exercises.


Happy Christmas from Aaron

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Aaron’s always holding something small on Facebook

This weekend Aaron asked me if he could programme a session for us to do in open gym on Christmas Eve. I cautiously said yes. When somebody knows your weaknesses, goats and things you’re a little slower at it can be slightly unnerving seeing what you get.

However, when I saw the programming I was very pleased. Yes, there are a couple of my goats in there (I have a few so that’s no surprise) but it looked like a great session! So, I thought the class would like to do it too – think of it as an early Christmas present from Aaron.


15 mins to set a max weight thruster


6 minute amrap:

2,4,6,8,10 etc
40/30k Thrusters
Chest to bar pull ups

rest 3 mins

6 minute amrap

1,2,3,4 etc
Muscle ups (scale to pull ups/ring rows)
40/30k Power Snatch

rest 3 mins

Death by burpee box jumps

Strength, EMOM & 21-15-9

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After working out I like to be a sofa bear


Strict Press – 3-3-2-2-1-1 – build to a heavy single.

This is a heavy single done with good technique.

Conditioning 1

EMOM 10: Wall Balls – pick a number to complete each round. Be adventurous

Conditioning 2

21-15-9 reps for time:

Abmat Sit ups
Toes to bar
Push ups

Thursday night open gym club


The calm before the 12 days of Christmas workout

Every Thursday a group of our members plan an extra long metcon. They take it in turns to programme the workout and surprise eveyone else on the night. Luckily I get to check it over a couple of days beforehand just to make sure it’s not too crazy. The first week ‘The James’ got a little over excited with the rep scheme. Since then the programming has been great, very hard, mostly very long but nothing that will leave them all unable to train for the rest of the week.

Last Thursday was programmed by James Deags. A ’12 days of Christmas’ workout. What impressed me mostly was not the workout or the great effort everyone put in but the fact he bought everyone who finished a Christmas present, I overheard someone say you’ve raised the bar for the rest of us. Also the print outs of the workouts are getting more and more eccentric, another brilliant touch.


Push Press – 3-3-3-3-3 ascending weight

Between sets hit max strict pull ups / ring rows


4 RFT:
600m Run
25 Burpees
15 Shoulder to overhead 60/40

Tracking Your Progress At Our CrossFit Gym In Essex

There are a variety of reasons why CrossFit has proved to be such a successful strength and conditioning programme. From workout intensity to training with professional coaches and the group class setting, these are just a few of the reasons why we see such fantastic progress in our box every day.

In order for you to improve you have to be aware of how well you’re progressing, so it is important to keep track of your workouts one way or another. This may mean simply writing down workout plans in a notebook but keeping track of any personal bests is a sure fire way to see whether your fitness levels are rising.

Flipping back a few pages to see how much you’ve advanced is quite a confidence booster and we guarantee you’ll start seeing results quicker than you would at any other local gym or fitness club.

One item everyone takes everywhere with them these days is their mobile phone. If you feel a pen and paper might be too fiddly or may get lost during CrossFit training, there are also lots of great apps where you are able to build workouts, calendar logs, use timers and see comprehensive overviews of your fitness, with charts on your strengths and weaknesses. These apps are often more efficient and are a really simple way of tracking your progress and highlighting areas you could improve upon.

Our coach Scott has logged every single workout since he started training for CrossFit in 2008 on the CrossFit message board, his thread is titled, “A Bear’s Tale”. His posts now exceed 16,500!

Our CrossFit trainers are always on hand to help during training sessions, they’ll be able to tell you what you’re doing well and what could use a little improvement. They know your individual goals and are committed to helping you achieve them.

All of us have a competitive side that pushes us to lift that little bit more and train that little bit harder. Our CrossFit classes in Essex offer the perfect environment to do this under the supervision of professionals enabling you to become the best version of you!

If you’re not a member yet, what are you waiting for? Come and try Witham’s premier CrossFit gym for yourself!


Deadlifts – 5-5-5-5-5 linear progresssion



Odd: Run 200m
Even: 5 C2B Pull ups, 7 Push ups, 9 Box Jumps

rest 2 mins


Odd: Run 200m
Even: 5 C2B Pull ups, 7 Push ups, 9 Box Jumps


Tabata Plank – If you are able do the whole 4 minutes

Become the most awesome version of you.