Weekly Overview

Monday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) M/E OverHead Lunge Stepping Forward 5 Reps Each Leg, Stepping Backwards 5 Reps each leg alternating (B) For time Athletes Choice 18.15.12.9.6.3 or 3 Rounds of 21-Hang Snatch@50%1rm, C2Bar  (PostWorkout Recovery) TBA by Coaches including Iron Scap

Tuesday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) M/E Thruster (B) For time-9.6.3 Kipping HSPU@4"Deficit, 21.15.9 Thrusters@40%1rm, 400m, 300m, 200m Run (D) Optional CFSEndurance Short Intervals-Bike&Double Unders TBA  (PostWorkout Recovery) TBA by Coaches 

Wednesday-(Mobility) TBA by Coaches  (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Clean & Jerk Drills TBA  (B) Clean & Jerk TBA (C)  CrossFit.Com WOD Click here for Details (D) Optional 1x20 Front Squat (E) Optional 1x20 GHDHE (PostWorkout Recovery) TBA by Coaches including Iron Scap 

Thursday- (Mobility) TBA by Coaches  (PreWorkout) TBA by coaches (A) CrossFit Hero WOD "Hamilton" Click Here For WOD Details   (PostWorkout Recovery) TBA by Coaches  

Friday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Snatch Pulls TBA  (B) Snatch TBA (C) For Time-5 Rounds 9 Burpee Touch@6", 6 Double KB Snatch@60%1rm, 3 Ring Muscle Ups@6" (D) Optional 1x20 Overhead Squat (E) Optional 1x20 GHDSU (PostWorkout Recovery) TBA by Coaches including Iron Scap  

Saturday-7am CFSEndurance Long Intervals-TBA  

Saturday-8am Mobility Assessments with Michael 
Saturday-8am Catch Up

Saturday-9am Olympic Lifting with Dan M

Saturday-10am Open Box

Sunday-Active Recovery