Weekly Overview

Monday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA (D) M/E Banded Push Press Orange/Yellow then 3 lifts un-banded at 90% or greater  (E) Individually for time-30 Push Jerk@55%1rm, 30 T2Bar, 20 Push Jerk@65%1rm, 20 T2Bar, 10 Push Jerk@75%1rm, 10 T2Bar (F) Mobilize

Tuesday-(A) Mobility (B) GA (C) Warm Up-TBA  (D) Clean Limitations to 75% (E) Individually for time-15 Cleans@55%1rm, 400m Run, 10 Cleans@65%1rm, 400m Run, 5 Cleans@75%1rm, 400m Run (F) Mobilize

Wednesday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA (D) M/E Front Squat Blue/Red then 3 lifts un-banded at 90% or greater  (E) TBA (F) Mobilize

Thursday-(A) Mobility & Warm Up (B) Opens Workout 14.2 (C) Open Box Time (D) Mobilize 

Friday-(A) Mobility (B) GA (C) Warm Up-TBA (D) Power Snatch Limitations to 75%  (E) Individually for time-30 Power Snatch@55%1rm, 30 Dips, 20 Power Snatch@65%1rm, 20 Dips, 10 Power Snatch@75%1rm, 10 Dips (F) Mobilize

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

Saturday-9:00am CrossFit Kids & Parents, Super Youth

Saturday-10:00am FireBreathers Team Training

Saturday-11:00am Open Box

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