Weekly Overview

Monday-(Mobility) TBA by Coaches  (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Front Rack Jumps, Tall Jerks 3x5  (B) 7x3 Split Jerk from Ground (C) For time 8 Rounds-3 Push Jerks@70%1rm, 3 Bar Muscle Ups (D) Optional 2x10 Back Squat  (E) Optional 2x10 Glute Ham Raises (PostWorkout Recovery) TBA by Coaches including Iron Scap 

Tuesday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) M/E Sumo Deadlift (B) For time 21.15.9.9.15.21-Deadlifts@50%1rm, Wallballs 13/6kg  Optional CFSEndurance Power Transition CrossFit.com WOD (PostWorkout Recovery) TBA by Coaches 

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

Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) M/E Floor Press (B) For time-3 Rounds 3 Rope Climbs 15/12ft, 15 Thrusters@52/35kg, 45 Double Unders (PostWorkout Recovery) TBA by Coaches  

Friday-(Mobility) TBA by Coaches  (PreWorkout) CrossOver Symmetry Activation or Plyo (A) 7x3 3 Position Halting Clean Deadlift, 1 Clean Deadlift, 1 Clean Deadlift with Jump (B) 7x3 Power Clean from Ground with Control to the Power Position (C) Amrap 0-3min-2 Rounds 10 OHS@40%1rm, 10 T2Bar, 3-6min-2 Rounds 12 OHS@40%1rm, 12 T2Bar, 6-9min-2 Rounds 14 OHS@40%1rm, 14 T2Bar etc (D) Optional 2x10 Overhead Squat (E) Optional 2x10 GHDSU (PostWorkout Recovery) TBA by Coaches including Iron Scap  

Saturday-7am CFSEndurance Short Intervals-Bike&Running 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