KB Swing 32/24kg

Box Jump 24/20in

Row Cals

Push Press 20kg

Post lowest score for each to comments


Guys and girls-
This Sunday 1st September
Charity Sports Day for Grown Ups
Mumbles cricket club, 2pm, in aid of ‘oxjam charity’, teams of 6, egg and spoon, 3 legged, sack race, tug of war etc.
Lauren Davies is helping to broadcast this worthy cause on behalf of the organisers and if would be good to have a crowd from RCFV down there (maybe a team or two). Please contact Lauren for any further details.


In 10 Minutes complete:

8 Rounds:
5 Pull Ups
10 Push Ups
15 Squats
In remaining time…AMRAP Burpees

Rest 2 Minutes

In 10 Minutes complete:

8 Rounds:
10 Wall Balls
10 Situps

Post rounds and reps to comments


CrossFit kids class starts again this Sunday 1st September after the break for the school holidays

Tom Collinson has lost a pair of spectacles up the box this week. Has anyone seen them/taken by mistake? If so, please hand in at the front desk.


Here she is……

Thruster 40/30kg
Pull Ups

5:30pm Olympic Lifting Class

Clean through 3 positions



Back Squat 5-5-5-5-5

Go HEAVY and post loads to comments.


This is dedicated to Dewi Owens’¬† twins who were¬†born last week. Congratulations go to him and his family.
‘The Twins’

6 Minutes 60 Seconds on the clock:


10 Power Clean 40/30kg
10 Toes To Bar
8 Power Clean 50/35kg
10 Toes To Bar
6 Power Clean 60/40kg
10 Toes To Bar
4 Power Clean 60/40kg
10 Toes To Bar

Then in remaining time AMRAP Clean and Jerk 60/40kg

Post total number of clean and jerks completed to comments.