Weekend of 23rd/24th June 2012
Just to make you all aware of a couple of changes to the regular schedule over the next few weeks-
Firstly we are moving back the Throwdown from Saturday 23rd June to Saturday 30th June.
The format will not change (9am-12pm throwdown followed by a BBQ) we are simply moving the date back by 1 week because on the weekend of the 23rd/24th June we are hosting a Kettlebell Instructors course run by Optimal Life Fitness at the gym between 9am-5pm.
Secondly this will also mean that Saturday and Sunday’s class schedule will also change slightly to accomodate for the course that will be running.
We will only be running 1 CrossFit class on the 23rd from 7am-8am but there will be the added bonus of open gym throughout the entire day on Saturday and Sunday if people do still want to come in and train there is still the opportunity to do so. There will also be a Met Con class on Sunday morning between 8am-8:45am as well as open gym between 9am-5pm.
If you have any questions please let us know- thanks for your understanding.
Pete & Mike
Charity Fundraiser 9th/10th June 2012
Saturday & Sunday June 9th-10th Weekend
All classes this weekend will be performing the workout “Hope” which we will be raising money to go towards the Ty-Hafen children’s hospital.
We will be asking everyone who completes the workout to donate £5 for the cause.
All CrossFit classes on Saturday will be completing the workout as will the Sunday morning Met Con class.
The CrossFit version is:
“Hope”
Burpees
Power Snatch (35kg)
Box Jumps (24″)
Thruster
Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
The Met Con version is:
“Hope”
3 x 5 Minute Rounds with 1 Minute rest between each round
Min 1- Burpees
Min 2- Kettlebell Snatch
Min 3- Box Jumps (24″)
Min 4- Thruster (35kg)
Min 5- Pull-ups/Ring Rows
We hope that as many of you as possible can join us for this great cause.
Pete & Mike
May Bank Holiday Opening hours
Please note the times that we are open over the Bank holiday weekend as we would hate it if you showed up when we were closed!
Friday 4th May = Normal opening hours
Saturday 5th May = Normal opening hours
Sunday 6th May = CLOSED
Monday 7th May = 9am-10am CrossFit WOD class & 10:30am-11:15am Met Con class only
Any problems please speak to us in the gym or email us info@theboatshedfitness.co.uk
Thanks everyone
Saturday Class Structure
We have decided that due to increased numbers of you guys and gals to add a 3rd class to Saturday mornings timetable.
Starting with immediate effect Saturday mornings will now look like this:
8am-9am= CrossFit WOD
9am-10am= CrossFit WOD
10am-11am= CrossFit WOD
If you have any feedback that you want to give us please feel free to catch us in the gym/facebook us or send us an email @ info@theboatshedfitness.co.uk
Thanks- Pete & Mike
Easter Timetable
G’Day All,
Easter Opening Hours & Classes:
Good Friday 6th April=
Normal Opening Hours/Classes
Saturday 7th April=
Normal Opening Hours/Classes
Easter Sunday 8th April=
Train with the Trainers 9am-10am
Monday 9th April=
CrossFit 8am-9am
Met Con 9:30am-10:30am
Tuesday 10th April=
Back to normal Opening Hours/Classes
CrossFit Classes
Due to the increasing numbers of you guys and gals we have decided to add another evening CrossFit class on Tuesday’s starting with immediate effect (i.e 3rd April)
This class will run from 5pm-6pm and should ease the pressure off the 6pm class.
Therefore Tuesday nights will look like this from now on:
5pm-6pm= CrossFit
6pm-7pm= CrossFit
7pm-7:45pm= Met Con
7:45pm-9pm= Open Gym
Thanks for continuing to be so awesome!
New Class
Due to popular demand we will be changing our Friday morning class to a CrossFit class.
This class will run from 6:30am-7:30am just as other morning CrossFit classes do and will start with immediate effect with the first class running this Friday 23rd March.
The Boat Shed Guide to the Open
I will try and do my best to explain our approach to this over the next 5 weeks of competition. If I miss anything out please let me know.
Schedule-
We will be performing the Open workouts every THURSDAY during our classes and this is how they will fit in each week. This seems to fit in best for us as a gym as many of you rest on a Wednesday and it does not interrupt our normal programming. We will continue to programme 6 days a week (Mon-Sat) with the Open workout just fitting into that. I WILL be programming for you to continue to improve and become better at what we do and we will use this next 5 weeks as an opportunity to improve and therefore treat the Open WODs as a worldwide barometer that will help you test your strengths and weaknesses and show you where you need to or have improved. In case you have not read the rule book; the WODs will be announced on the Wednesday of every week and must be performed and validated by Sunday night. If you cannot perform the workout on the Thursday I will be arranging other times each week during open gym time in which you can come in and be judged on the workout. Please don’t panic if you can’t make the classes, all you need to do is have a word with me! On the flip side if you’re panicing please can you email or facebook me on pete@theboatshedfitness.co.uk because there are so many of you now (competing or not competing in the open) who want to do the workout please do not text me as trying to reply to 60+ different people via text message is incredibly hard! Grab me for a word in the gym instead
For the 1st workout (i.e. this week) if you cannot make Thursday’s classes I will be running open gym between 4-6pm on Friday and 11am-1pm on Sunday for you to come in and be judged. Everyone will be briefed on movement standards prior to doing each workout.
Enjoy and have fun it will be an amazing 5 weeks!
Pete
February Fundamental Courses
For the month of February we will still be running two courses of fundamentals to teach the series of movements which qualify you to join in all group classes at The Boat Shed. These sessions will run on the 1st and 3rd week of the month.
These sessions will be run on the following days and times:
Course 1:
Tuesday 31st January 6:30pm-7:30pm
Thursday 2nd February 6:30pm-7:30pm
Saturday 4th February 10:45am-11:45am
Course 2:
Tuesday 14th February 5:30pm-6:30pm
Thursday 16th February 5:30pm-6:30pm
Saturday 18th February 10:45am-11:45am
To book your place on either of the courses please contact-
info@theboatshedfitness.co.uk or speak to us in the gym
If you are unable to make all three sessions you must make one of the trainers aware of this so an alternative catch up session can be arranged.
*The Boat Shed requires payment for the course upon booking your place before the 1st session takes place.
BE YOUR OWN BODYGUARD WORKSHOP 3rd March 2012
The best thing you will ever do!
Please follow the link provided to see more information on this workshop and the benefits of it.
I am signed up and have mentioned it to a number of you in passing at the gym.
http://www.regonline.com/builder/site/Default.aspx?EventID=1042597