WORKOUT OF THE DAY

Tuesday, 14 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!

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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.

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Part A:
E2MOM
Back Squat Tempo
(3310)
5 reps at 70%
3 reps at 75%
1 rep at 80%
5 reps at 75%
3 reps at 80%
1 rep at 85%

Part B:
Intensity
For Time:
15 calorie row
25 wall balls (20/14 – 10/9′)
25 Box Jumps (30/24″)
25 calorie row
25 wall balls
25 box jumps
35 calorie row
25 wall balls
25 box jumps
45 calorie row

Time Cap: 20:00

Consistency/Mechanics
For Time:
15 calorie row
25 wall balls (20/14 – 10/9′)
25 Box Jumps (24/20″)
25 calorie row
25 wall balls
25 box jumps
35 calorie row
25 wall balls
25 box jumps
45 calorie row

Time Cap: 20:00

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

AMRAP 20 mins
15 Goblet Squats (1.5/1)
30 RKBS
60 DU
Rest :30 after each round.

Part B:
3 Rounds
:30 Flutter Kicks
1 min plank
~rest 1 min after each round~