Whilst we all love group training, it can sometimes be a struggle to get the time and coaching on the specific skills that we struggle with. At Exe, we are very lucky in that we have the space and timetable that allows for open gym. Open gym is the perfect place to work on your […]

After quite a few years in the fitness world, you start to see that concepts, ideas and methodologies work on a bit of a cycle. Things pop up, become the ‘only’ way to train, then fade away and get surpassed by the latest and greatest. Currently, Functional Fitness is in vogue. It’s not its first […]

HOW MUCH SHOULD I TRAIN? We have been asked several times by new starters and also by more experienced members what we recommend for a typical training week. As usual, the answer is, it depends. It depends on where you are currently, what your training experience is and where you want to go. Oh, and […]

CAPACITY AMRAP 30, in pairs: 30 Russian Swings, 32/24 30 Box Jump Over, 24/20 30 Hang DB Snatch, 22.5/15 30 cal Bike – Split reps as required for all movements

EMOM 16 1 – HS Walk Practice 2 – 10 Hollow Tuck-up 3 – Bar Muscle-up Practice 4 – 10 Plank Shoulder Tap For time: 800m Row 50 Hanging knee raise 50 Pistol squats* 800m Run *Pistols > Single Leg Box Squat

Tempo Back squat @ 33X1 3-5 sets to build to 60% then 3 @ 60-70% every 2 minutes for 10 minutes For 15 minutes… 10 KB/DB Push-press, each side 20 Mountain Climbers 30 Alternating Step-ups, 20″ – Monday move & breathe – Steady, consistent, aerobic pace…don’t burn-out – Choose own KB/DB weight

CrossFit Open 18.3

Snatch Balance 3-3-2-2-1-1-1 For 12 minutes: 10 Syncro Air Squats 20 DB Snatch 22.5/15 30m DB OH Walk Lunge 22.5/15 Each round add 10 more reps to squats

For time: 25/18 cal Row 25 Double-unders 25 Down-ups 25 Double-unders 25/18 cal Bike Rest 4 min 3 sets