WORKOUT OF THE DAY

Tuesday, 7 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 for 6 rounds

4 unbroken ring muscle ups

Options:

Intensity
Alternating 10 EMOM
Min 1: 1 Ring Muscle up + 1 Ring Dip
Min 2: 15 hollow rocks

Consistency
3-5 sets
3 Ring Muscle-up Transition on Low Boxes
5 Feet elevated Ring Rows

Mechanics
AMRAP 10
5 Ring Rows
5 PVC Pulldown and Through

Part B:
Intensity
AMRAP 8
3 Power Clean and Jerk (225/155# – 70%)
6 Strict HSPU
12 TTB

Consistency
AMRAP 8
3 Power Clean and Jerk (70%)
6 HSPU
12 TTB

Mechanics
AMRAP 8
3 Power Clean and Jerk (70%)
6 Box HSPU
12 Hanging Knee Raise

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

AMRAP 15 mins
60 DU
16 RKBS
12 TTB

Part B:
For time:
60/45 Cal Row
30 Box Jumps