Weekly Overview

Monday-(Mobility) TBA by Coaches  (PreWorkout) CrossOver Symmetry Activation or Plyo (A) 20min Amrap-15 BurpeeOverBar, 15 G2S2O@50%, 13 BurpeeOverBar, 13 G2S2O@60%, 11 BurpeeOverBar, 11 G2S2O@70%, 9 BurpeeOverBar, 9 G2S2O@80%, 7 BurpeeOverBar, 7 G2S2O@90%, 5 BurpeeOverBar, 5G2S2O@95%, 3 BurpeeOverBar, 3G2S2O@PB+1kg  (PostWorkout Recovery) TBA by Coaches Including Iron Scap

Tuesday-(Mobility) TBA by Coaches  (PreWorkout) TBA by Coaches (A) POSE Running Drills (B) CFSE L.I In Teams of 2 or 3 Relay Style Run 200.400.600.800.1000m. Athlete A Runs 200m then tags Athlete B. Athlete B runs 200m then tags Athlete A who runs 400m. This pattern continues until all runs are complete  (PostWorkout Recovery)  TBA by Coaches

Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Bar Muscle-up Progressions  (B) For Time-6 Rounds 3 Hang Snatch@60%, 3 Bar Muscle Ups (8min Cap) (C) Optional 20rm OverHead Squat  (PostWorkout Recovery) TBA by Coaches including CrossOver Symmetry Recovery

Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) CFSEndurance meets CFSGymnastics 4mins on 2min off Tabata Row, 2min Recovery Tabata Hollow Rocks, 2min Recovery, Tabata Ski 2min Recovery, Tabata Superman Rocks, 2min Recovery, Tabata Bike (Tabata is 8 Rounds of 20sec on 10sec off totalling 4mins) (PostWorkout Recovery) TBA by Coaches 

Friday-(Mobility) TBA by Coaches  (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Handstand Push-up Progressions (B) For Time-4 Rounds 5 Kipping HSPU@6" Deficit, 10 Push Press 61/43kg, 20 Front Rack Step Ups@16" (PostWorkout Recovery)  TBA by Coaches including Iron Scap

Saturday 7am-Xmas Eve WOD TBA

Sunday-Xmas Day Closed

Monday-Boxing Day Closed

Tuesday-Boxing Day Public Holiday Closed