WORKOUT OF THE DAY

Tuesday, 5 November 2019

Interested in joining our November Elements group? It starts on 11/5. Sign up here to reserve a spot.

Or email us here for a free consultation or to sign up for Private Elements!

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Fall CrossFit Open is here! Workout TBA every Thursday night. The Friday 630pm slot will be the Open workout. Regular programming for all other classes that day. But you may do the workouts on your own, with a judge that you supply, during our other classes. Register here if you’d like to officially participate, or just c’mon in and do the workouts!

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Part A:
In 20 minutes, build to a 2RM OHS*

*From the rack

Part B:
Intensity
10 bar muscle ups
20 med ball cleans (20/14)
30 HSPU
40 air squats
50 burpees

Rest 2 minutes

10 bar muscle ups
20 med ball cleans (20/14)
30 HSPU
40 air squats
50 burpees

Time cap: 20 minutes

Consistency
20 C2B
20 med ball cleans (20/14)
30 HSPU
40 air squats
50 burpees

Rest 2 minutes

20 C2B
20 med ball cleans (20/14)
30 HSPU
40 air squats
50 burpees

Mechanics
20 ring rows
20 med ball cleans (14/10)
30 box HSPU
40 air squats
50 burpees

Rest 2 minutes

20 ring rows
20 med ball cleans (14/10)
30 box HSPU
40 air squats
50 burpees

Class Notes

Coaches Notes:

Circuit Fit (CFFC)
PartA:
“Helen”
3 Rounds
400m Run
21 AKBS (1.5/1)
12 Pull Ups

Part B:
EMOM 10 mins
Min 1 – Plank on elbows
Min 2 – :30 Russian Twists with 5# plate