Weekly Results

Monday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) OLS  Progressions or EMOTM x 10 Snap 2 Hollows (B) For Time-50 Step Up&Overs@24/20", 50C2Bar, 50 Burpee Box Jump Overs@24/20", 50 OLS  (PostWorkout Recovery) TBA by Coaches 

Tuesday-(Mobility) TBA by Coaches  (PreWorkout) CrossOver Symmetry Activation or Plyo (A) DB Squat Snatch Technique and Practice (B) For Time-12.9.6 each side Single Arm DB PowerSnatch, OHS, Thruster @22.5/15kg (12min Cap) (C) Optional Weighted GHDSU or Weighted Feet Anchored Abmat Sit-ups EMOTM x 10 Athletes Choice Weight&Reps (PostWorkout Recovery)  TBA by Coaches including Iron Scap

Wednesday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) Double Unders or Triple Unders Practice (B) CFSEndurance Short Intervals 6x2min on 1min off. Run 400m then max double unders in remaining time  (PostWorkout Recovery) TBA by Coaches 

Thursday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) M/E Bench Press (B) 10.8.6.4.2 DB Bench Press@70% of A, 5.4.3.2.1 Rope Climbs 15/12ft  (C) Optional CFSEndurance Time Trial Ski 2km (PostWorkout Recovery) TBA by Coaches including Iron Scap

Friday-(Mobility) TBA by Coaches  (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Ring Muscle Up Progressions (B) CrossFit Opens Workout 14.4 14min 60Cal Row, 50 T2Bar, 40 Wallballs 9/6kg 10/9ft, 30 Power Cleans 61/43kg, 20 Ring Muscle Ups  (PostWorkout Recovery)  TBA by Coaches

Saturday 7am-CFSEndurance Long Intervals 3x5min on 2:30min off Ski, Bike, Row for 2:30mins then burpee for 2:30mins then recover for 2:30mins x 3

Saturday 8am till 10am-Catch Up or Open Box