Friday

Front squat
3x5
or
5x3

No hi rep squat in week 5 and no metcon either in the CFSB-so we did two rounds of fight gone bad.

I got a phone call today from someone who'd done a google search for gyms in Hove, and he asked "Are you a gym". The answer really depends on what constitutes a gym, and what you would expect to find in a gym, and how you perceive fitness.
We train people, they join us and they learn new or refine existing movements. We seek to improve people and they come to us to to pursue this improvement, charting, monitoring and watching progress in fitness along the way. We don't run a policy of wander in and do the bits you like, or gaze upon yourself in a mirror, or read a magazine/watch television whilst on an elliptical or treadmill.
Our fitness demands learning, listening and being coachable, following advice as well as eating better and getting sufficient rest. All of these points lead to a better fitness that is "measurable, observable and repeatable".
If you want to go to a gym to avoid improvement, not see results and not find what fitness is actually about-go somewhere else.