Tuesday, 12 March 2019

Interested in joining our April Elements group? Sign up here to reserve a spot.


CrossFit Kids for 10-15 year olds. Every Tuesday and Thursday at 415pm. Sign up here to join!


Part A:
In 25 minutes
Front Squat
4 x 4 reps @ 80% of 3RM

Part B:
10-1 DB Front Squats (50s/35s)
Run 100m after every round
Time cap: 10 minutes


We’re following a very similar building protocol with these front squats as we did with our back squats last cycle. So that mean you’re going to build quickly with big jumps until you get to about 70%. Then you’ll build in smaller jumps until your 80%. Each of these 4 sets should be at 80%. Aim for no more than 10 total sets, including warm-up and no more than 30-35 total reps including the 16 work reps.

Part B is going to be much worse than it looks on paper. Don’t run over each other on the way out the door.


Circuit Fit (630a/630p/730p)
Part A:
AMRAP 15 mins

21 Wall Balls
15 Cal Row
9 Pull Ups

Part B:
10 mins to get as far as possible:
Russian KBS
Push Ups