Weekly Overview

Monday-(A) Mobility (B) GA (C) Warm Up-TBA (D) M/E Banded Back Squat Blue/Red then 3 lifts un-banded at 90% or greater  (E) 3 x 6-12reps GHR (F) Individually complete-100 Reverse Hypers each leg  (G) Ride or Row-Your choice on workout

Tuesday-(A) Mobility (B) SSS (C) Warm Up-TBA  (D) Hang Power Snatch Limitations  (E) Individually for time 21-15-9 Hang Power Snatch@65%1RM, Box Jumps 24/20"

Wednesday-(A) Mobility (B) SSS (C) Warm Up-TBA (D) M/E Banded Bench Blue/Red then 3 lifts un-banded at 90% or greater (E) TBA

Thursday-(A) Mobility (B) GA (C) Warm Up-TBA (D) Hang Clean Limitations (E) Individually for time 9-6-3 Hang Power Clean@65%1RM, TBA

Friday-(A) Mobility & Warm Up (B) AusFL Round 5 Event 1 (C) AusFL Round 5 Event 2

Saturday-8:00am Beginner/Intermediate/Advanced Catch a Missed Session/Open Box

 Saturday-9:00am CrossFit Kids & Parents

Saturday-10:30am AusFL Round 5 FireBreathers vs CrossFit R @ CFS

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