WORKOUT OF THE DAY

Thursday, 9 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:
In 25 minutes,

Build to 2RM Deadlift

Part B:
Intensity/Consistency
E2MOM for 8 rounds
(1:45 work / :15 rest and transition)

Round 1: Max Cal AB
Round 2: Max Double Unders
Round 3: Box Jump Overs (no touch Rx, standard for C)
Round 4: Wall Balls (20/14 – 10/9′)

Scoring – Total Reps*
*10 DU = 1 REP
Boxes: 24/20″

Mechanics
E2MOM for 8 rounds
(1:45 work / :15 rest and transition)

Round 1: Max Cal AB
Round 2: Max Single Unders OR Double Under Practice
Round 3: Box Step Overs
Round 4: Wall Balls (14/10 – 10/9′)

Scoring – Total Reps*
*10 SU = 1 REP
Boxes: 24/20″
_________________________

Circuit Fit (630a/630p/730p)
Part A:

Tabata, starting on any station, moving in order.
8 Rounds of 20 secs on, 10 secs off:
Strict Ring Rows
Bike Cals
Push Ups
Row Cals
Complete all 8 rounds of one movement before transitioning to the next.

Part B:
AMRAP 12 mins
200m Run
10 Burpees
20 Air Squats