Loads going on this weekend with the Armed Forces day events at the gym and on the Stray, some of our guys competing over at The Rainhill Trials, and Ryan taking the CrossFit Defence seminar.

We had a great day over in Manchester mixing it up with some awesome people from other CrossFit gyms from all over the country.

Christian and Paul both performed brilliantly in their category putting in performances that they should be proud of! Paul finished up in 17th and Christian made the cut of top 10 to progress on to the 4th WOD. He finishing up in 6th place, narrowly missing a spot in the final. Great efforts for their 1st individual competition.

Finally! A fond farewell to Julie B who leaves us to return to Colorado. I'm aure all our team will agree it has been a pleasure coaching you. Keep in touch with us all, we will miss you!!

1. Warm up/mobilise

2. Skill: Power Clean / STOH

3. WOD:

WOD 1 from The Rainhill Trials, For Time:
100 DU

50 KBS
40 Box Jumps
30 Power Cleans
20 STOH

*10 Minute time cap

Scalings:

Advanced:
Men 32kg KB, 30" Box Jump, 70kg Barbell
Women 24kg KB, 24" Box, 45kg Barbell

Intermediate
Men 24kg KB, 24" Box Jump, 60kg Barbell
Women 16kg KB, 20" Box, 35kg Barbell

Beginner
100 Single Unders
Men 16kg KB, 20" Box Jump, 50kg Barbell
Women 12kg KB, 20" Box, 25kg Barbell
Step ups permitted on BJ.