1. Chat: I'm back guys! I hope you have enjoyed having Ryan and Rachael taking the classes over the last week. To kick off with I'm going to chat about 'The Reebok CrossFit Games 2012', my experiences, views etc. After that we will kick off a workout I'm quite excited to introduce you all to.

2. Warm up/mobilise

3. Testing:

Since starting CrossFit I have often debated with myself which of the named benchmark workouts is the single best test of fitness. The named workouts all offer something different, testing capacity across different time and modal domains. This therefore makes choosing one single workout in order to test ‘fitness’ an almost impossible task.

Over the last few weeks I have been drawing up a workout that I believe to be one of the best stand alone workouts for its ability to test an individual’s cardio vascular and respiratory endurance. I have put a lot of thought into this workout and have programmed it to be universal across all individual differences (height, weight, strengths, and weaknesses).

Like all good measures this workout is within the capabilities of all of the members that attend at CrossFit Harrogate. I hope you enjoy it.

PS. As with all good ideas I want to keep this one under wraps, so, if you want to do what I consider to be amongst the big dogs of named workouts, I shall see you at the gym!

4. Recovery