Wednesday 25th May 2011

Melissa and Simon on there last internship at CrossFit Velocity in Swansea, where they received the GREAT news that they were being invited to join the HQ Staff! Yesterday they received the confirmation email, from Nicole Carroll and Dave Castro.


Thruster Ladder

20 seconds to complete the thruster, 10 seconds to transition to the next weight.



20 seconds of work followed by 10 seconds of rest. Repeated 8 times for every movement

Push ups

– Pull ups

– Sit ups

– Squats