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6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

Front Squat
5-5-5-5-5

Front Squat
5-5-3-3-1-1

Front Squat
5-5-3-3-1-1

PART 1:
To be done 30 minutes before class

Power Clean
3-3-2-2-1-1
– Build across working sets up to a heavy single for the day. Feet splaying out too wide constitutes no rep. Clean, precise footwork is mandatory.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
10-15-20-15-10
Thruster (95/65)
Burpee box jump over (24″/20″)
– rest 1 min between sets

– Goal is to have intense efforts during each of the 5 sets. This will feel very similar to an Open style of workout. Practice going to the “pain cave.” Score is total time.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.