Tuesday, 11 June 2019

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Part A
Min 1: 4 Strict Press
Min 2: 8 Push Press
Min 3: 12 Push Jerk
Min 4: Rest

All at 50% of 1RM Strict Press

Part B
Intensity / Consistency:
For Time:
1000m row
80 Double Under
40 Burpee to Target

750m row
100 single under
40 burpee to target


Today’s percentage work is designed to build shoulder stamina and muscular endurance. Stick to the percentages even if feels easy. By week 4, this will feel very difficult.

Part B is a twist on Jackie. You can go much faster than you want on the row and really push the pace. The double unders are about managing the pace and using that as a “rest.” Take the 1st 10 burpees to settle in to a pace and then gradually try and speed up as you finish. This is one of those workouts, when done correctly, that can leave you gasping for air. Remember – it’s close to impossible to fail a burpee so push even when you’re tired.


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

40 DU
20 DB Push Press (45s/35s)
40 DU
20/15 Cal Row

Part B
An all out sprint, for time:
21/15 Cal AB
10 Burpees