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[creativ_alertbox icon=”” colour=”red” custom_colour=””]Pack your long socks or knee sleeves! We’re rope climbing today! [/creativ_alertbox] Skill 5×1 Rope Climb Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength […]

Skill  EMOM for 10 Minutes 1 Power Clean + 2 Split Jerks Today’s focus will be primarily on the split jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence.  You will need […]

Skill 8×3 Strict Pull-Up with Pause at top of pull-up Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are using a band choose one that makes the 3 reps […]

Skill EMOM for 10 Minutes [odd] 30 seconds of ring dips [even] 30 seconds of pistols We’re practicing two difficult skills today.The ring dip can be challenging as it demands quite a bit of strength.  You can use bands here or try some dips using parallettes or a set of boxes to replicate bar dips allowing […]

Skill Deadlift 3-3-3-3-3 Work up to a strong effort set of 3 deadlifts.  This doesn’t necessarily mean you go up to max effort or a new 3RM, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Our new Sunday class time starts TODAY! We now have CrossFit classes at 9am and 11am! Olympic Lifting at 10 and Gymnastics at 12. [/creativ_alertbox] WOD  50 Pull-Ups 1000m Run 100m Uneven Farmers Carry 50 Box Jumps 24/20″ 100m Uneven Farmers Carry 1000m Run 50 Pull-Ups Workout Notes: Today’s workout follows a […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! We now have two CrossFit classes on the Sunday schedule. This Sunday we will be starting a 9AM CrossFit Class in addition to the 11AM CrossFit class. Weightlifting and Gymnastics will still be held at 10 and 12 respectively as usual.[/creativ_alertbox] WOD AMRAP in 20 Minutes 20 Kettlebell Snatches 24/16kg 20 […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! We now have two CrossFit classes on the Sunday schedule. This Sunday we will be starting a 9AM CrossFit session in addition to the 11AM CrossFit class. Weightlifting and Gymnastics will still be held at 10 and 12 respectively as usual. [/creativ_alertbox] Skill 1 RM Clean and Jerk Spend some time […]

Skill 10×1 Lunge Kick to freestanding handstand Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the […]