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[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 EMOM for 10 Minutes 3 Power Cleans Work […]

Skill Two rounds of Tabata alternating between Seated L-sit Arch Hold The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval.  For the L-sit you will be […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]NEW CLASS ANNOUNCEMENT! After a record breaking class size yesterday we have decided to add a 9AM CrossFit Class to our Sunday schedule starting this week 1/29![/creativ_alertbox] Skill EMOM for 10 Minutes 1 Power Snatch + 1 Hang Power Snatch Use this opportunity to work on your power snatch technique.  Practice creating vertical […]

WOD AMRAP in 5 Minutes 3 Strict Pull-Ups 6 Burpees Rest 1 Minute AMRAP in 5 Minutes 6 Burpees 12 Jumping Lunges Rest 1 Minute AMRAP in 5 Minutes 12 Jumping Lunges 24 Sit Ups Workout Notes: For today’s workout we will be completing 3 separate AMRAP’s. If the class is large, one group will wait […]

WOD AMRAP in 18 Minutes 3-6-9-12-15-18… Clean and Jerk 155/105lb* *50 Double Unders after each round Workout Notes: Don’t forget your jumprope!  Our workout today is a classic couplet of Clean and Jerks and Double Unders.  The weight on your barbell today should be slightly challenging.  Single reps are totally ok and will probably be a good […]

Skill EMOM for 10 Minutes Straight Set of Kipping Toes To Bar Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to […]

Skill 1 RM Hang Squat Clean Today we’re working up to a heavy single Hang Squat Clean.  Start by deadlifting the bar into the hang position and retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and catch the bar […]

Skill Deadlift 2-2-2-2-2 Work up to a strong effort set of 2 deadlifts.  This doesn’t necessarily mean you go up to max effort or a new 2RM, 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 […]

Skill EMOM for 10 Minutes [odd] :30 Seconds of Chest-to-Bar Pull-Ups [even] :30 Seconds of Double Unders If you are new to kipping pull-ups start by practicing kipping swings and work on timing your transition from arch to hollow.  Perform the movement under control and progressively build your pull-up height until you have your chin […]