Weekly Overview

Monday-(A) Mobility (B) Glute Activation (C) Warm Up-TBA  (D) M/E Deadlift (E) 3 Sets AHAP 6-12reps Bulgarian Split Squats, Glute Ham Raises (F) Bring Sally Up Air Squat (G) Bring Sally Up Weighted

Tuesday-(A) Mobility (B) SSS (C) Warm Up-TBA (D) M/E Strict Press AW (E) M/E Push Press AW (F) TBA (G) Individually for time-10 Rounds 10 C2Ground Pushups, 10 Pullups 

Wednesday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA (D) Snatch Limitations (E) Individually for max reps-Opens Workout 13.4 (F) 1-3rm Snatch AW (G) 2-7rm OHS AW

Thursday-(A) Mobility (B) SSS (C) Warm Up-TBA (C) 1rm Weighted Muscle Up (D) 3 Best Sets Strict Deficit HSPU 4" (E) Individually for time-50 Wallballs, 5 Muscle Ups Bar or Ring, 40 Wallballs, 4 Muscle Ups, 30 Wallballs, 3 Muscle Ups, 20 Wallballs, 2 Muscle Ups, 10 Wallballs, 1 Muscle Up

Friday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA (C) Clean&Jerk Limitations (D) KB Snatch TBA (E) KB Snatch (F) 1-3rm Clean&orJerk AW

Saturday-8am Beginner/Intermediate/Advanced Catch a missed session

Saturday-9am CrossFit Kids & Parents 

Saturday-10:15am Super Youth

Saturday-11am Open Box

Sunday 9:00am-Swim 1km, Run 10km, Bike 20km(go for 45min+ in what you choose)