Monday Public Holiday-Closed
Tuesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation (A) Strict Handstand Push-up Progressions (B) For Time-3.6.9 Strict HSPU@2" Deficit, Squat Cleans@80% (C) Optional 20rm Front Squat (PostWorkout Recovery) TBA by Coaches including Iron Scap
Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Plyo (A) CFSEndurance Short Intervals-3 Rounds then 2 Rounds then 1 round with 1:1/2 Work Recovery. 10 Hang Power Snatch@43/30/20kg Masters Females 55+, 15 Overhead Stationary Lunges@43/30/20kg Masters Females 55+, 20 Wallballs 9/6/4kg Masters Females 55+ 10/9ft (C) Optional CFSEndurance Bike Sprints 45sec work 3min recovery x 5 (PostWorkout Recovery) TBA by Coaches
Thursday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Bar Muscle-up Progressions or Hollow Rocks & Superman Rocks Tabata (B) For Time-3 Rounds 10 Bench Press@70%, 10 Burpee Bar Muscle Ups (PostWorkout Recovery) TBA by Coaches including CrossOver Symmetry Iron Scap
Friday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) CrossFit Opens Workout 12.3-18min Amrap 15 Box Jumps or Step Ups@24/20", 12 Push Press@52/34/25kg Masters Females 55+, 9 Toes To Bar (PostWorkout Recovery) TBA by Coaches
Saturday 7am-CFSEndurance L.I Running Naughts and Crosses
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