WORKOUT OF THE DAY

Thursday, 16 January 2020

Interested in joining and you haven’t done CrossFit before? We have a free class every Saturday at 11am. Just show up! There’s no need to sign up in advance.

Or email us here for a free consultation or to sign up for Private Elements!

_________________________

We’ll be adjusting the Circuit Fit schedule on Sundays, effective January 19 to reflect 8am and 9am classes! Open gym will run from 8 to 10am.

_________________________

Part A:
5 rounds
20m HSW
10 Ring Dips

Options:

Intensity
Alternating EMOM 10
Min 1: 5-10′ HSW
Min 2: 3-5 Strict Ring Dips (turn out hands at top)

Consistency
Alternating EMOM
Min 1: 0:30 second wall facing HS Hold – shoulder taps
(wall walk into hold)
Min 2: Freestanding HS Kick-up practice (3-5 attempts)

Mechanics
3 -5 sets
1 wall walk into pike hold on wall for :30

OR

E2MOM for 5 rounds – 3 strict press, building. Start at 60% of 1RM strict press.

Part B:
Intensity
5 RFT
3 rope climbs
10 OH Lunges (1 rep = 1 leg)
(135/85#)

Consistency
5 RFT
2 rope climbs
10 OH Lunges (1 rep = 1 leg)
(95/65#)

Mechanics
5 RFT
6 rope stand-ups or pull ups
10 OH Lunges (1 rep = 1 leg)
(75/55#)

_________________________

Circuit Fit (630a/630p/730p)
AMRAP 32 mins w/ a partner
300m Row
20 Box Jumps
10 DB Thrusters (35’s/25’s)
Split the work evenly, however necessary.