Tuesday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) CFSEndurance Long Intervals In teams of 2-3x5min Intervals 1:1 work recovery Run 800m, 100 Double Unders, Max One Legged Squats in remaining time (PostWorkout Recovery) TBA by Coaches
CrossFit Kids
Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) For Time-21.18.15.12.9.6.3 OHS@50%, T2Bar (B) M/E Snatch in 15mins from A (C) Optional 2x10 Overhead Squats (D) Optional 2x10 GHDHE (PostWorkout Recovery) TBA by Coaches Including Iron Scap
CrossFit Granmasters
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) M/E Strict Press with Bands or Chains & Bells (B) For Time(15min Cap)-50 Ring Muscle Ups. EMOTM perform 3 Revere Burpees (C) Optional CFSEndurance Short Intervals Ski 5x1min on 30sec off Max Metres (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) Strongman/Strongwoman. Part A Inman Mile Training max metres at 100% Bodyweight. Part B Individually 15 Stone2Shoulder AHAP or in Teams of 2 30 Stone2Shoulder (PostWorkout Recovery) TBA by Coaches
Saturday-7am CFSEndurance No Session Due to Half Marathon Sunday
Saturday-8am Mobility Assessments with Michael
Saturday-8am Catch Up
Saturday-8am Catch Up
Saturday-9am Olympic Lifting with Dan M
Saturday-10am Open Box
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