Tuesday, 5 February 2019

Interested in joining our February Elements group? It starts tonight (Tuesday)! 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:
Back Squat 5×5 @ 85% of 5RM

Part B:
EMOM 10 mins
8 UB Thrusters – You choose the weight


You will need about 6-8 minutes to get up to your 85% and that leaves 15-17 minutes for the 5×5. This is the last week we’re going to 5 sets. Next week we’re going down to 4×5.

As a reminder, unbroken is the intended requirement and building to something heavy and only getting 5 reps is a failure. The objective is to drill good technique under fatigue.


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

AMRAP 9 mins
20 DB Step Ups (35’s/25’s)
30 Ab Mat Sit Ups

~rest 6 mins~

AMRAP 9 mins
30/25 Cal Row
20 Push Ups

Part B:
Mid line
EMOM 12 mins (4 Rounds)
Min 1 – :20 L-Sit
Min 2 – :20 Flutter Kicks
Min 3 – :20 Hollow Rock