14/06/16 Strength 12 minutes to build to a Back Squat 2RM Then 4x2 85% 3 rounds Strict Push ups x10 Bent... fb.me/1qx3jeTTw

15/06/16 Strength 12 minutes to build to a 2rm Power Jerk Then 4x2 85% 3 rounds Stuff legged Deadlifts x10... fb.me/50IHWMPEl

16/06/16 Strength 12 minutes to build to a Front Squat 2rm Then 4x2 85% 3 rounds Banded Glute Bridges x 20... fb.me/5h93g72wG

17/06/16 Strength 12 minutes to build to a 2rm Deadlift Then 4x2@85% 3 rounds Wall Climbs x5 Banded Glute... fb.me/2XcbRCSdg

17/06/16 WOD FUN fb.me/7pPWTHxub

20/06/16 Strength 12 minutes to build to a Front Squat 1RM 3 rounds Strict Pull Ups x6-12 Strict press x12... fb.me/1cJ7kXgOS

***THIS WEEK AT GC*** This week we have.... A Strip tease from Duncan Some Deadlift PB's Stacey attacking... fb.me/54J3rMAp9

21/06/16 Strength 12 minutes to build to a Push Press 1RM 3 rounds 5 wall climbs 10 split squats (each leg)... fb.me/76bEP1Fb1

22/06/16 12 minutes to build to a Power Clean 1RM 4 rounds 2 lengths walking lunges 10 Strict Push ups WOD... fb.me/4y6iPcY1F

23/06/16 Strength 12 minutes to build to a Back Squat 1RM 3 rounds Bear Crawl 2 lengths Hollow Hold 45s WOD... fb.me/7TpGpQNie

24/06/16 AM Open Skill work (40mins) Crossfit GC Rowling Championship PM 12 minutes to build to a Deadlift 1RM WOD 'The last hurrah'

RF Crossfit does Bday's fb.me/4ZgWxWVp5

When Crossfit meets nature fb.me/5tR2XnFHM

Crossfit 21 Union 2nd Anniversary Competition WOD 1 fb.me/8sqi9og19

Crossfit 21 Union 2nd Anniversary Competition WOD 2 fb.me/80Ik69vZs

Crossfit 21 Union 2nd Anniversary Competition WOD 3 fb.me/81zCJRVtz

Crossfit 21 Union 2nd Anniversary Competition Final fb.me/8aF9DFQTS

RF Crossfit - F*ck being average fb.me/U0ffobOY

RF Noughts and Crosses Warm Up game fb.me/FkrHxQzy

RF Crossfits First Workout of 2017 fb.me/8memnfnIy