Weekly Overview

Monday-(Mobility) TBA by Coaches  (PreWorkout) TBA by coaches (A) M/E Clean (B) For Time-3 Rounds 10 Front Squats@60%, 400m Run (C) Optional 3x5 Back Squats (D) Optional 3x5 GHDHE (PostWorkout Recovery)  TBA by Coaches

Tuesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo  (A) M/E Push Press (B) For Time-5 Rounds 20 Double KB Push Press@40%, 20 GHDSU or Feet Anchored Abmat Sit-ups@ 1/2 KB Push Press Weight (C) Optional CFSEndurance Short Intervals Ski TBA (PostWorkout Recovery)  TBA by Coaches Including Iron Scap 

Wednesday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) M/E Front Rack Walking Lunge 10m (B) For Time 8min Cap-50 Wallballs 9/6kg 10/9ft, 40 Box Jumps 24/20", 30 Power Cleans@43/30kg, 20 T2Bar, 10 Bar Muscle Ups (PostWorkout Recovery) TBA by Coaches 

Thursday-(Mobility) TBA by Coaches  (PreWorkout) TBA by Coaches (A) CrossFit HeroWOD Weston-Click Here for Workout Details   (PostWorkout Recovery) TBA by Coaches   

Friday-(Mobility) TBA by Coaches  (PreWorkout) CrossOver Symmetry Activation or Plyo (A) M/E Snatch (B) For Time-25 Hang Power Snatch@55%, 50 Kipping HSPU, 25 Hang Power Snatch@55% (C) Optional 3x5 OHS (D) Optional 3x5 GHR (PostWorkout Recovery)  TBA by Coaches Including Iron Scap

Saturday-7am CFSEndurance Long Intervals-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