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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!

2 Wall Ball
2 Jumping Pullup
4 Fast Feet Jumps
Double the reps each round
As far as you can go in 15min

2 Wall Ball (20/14lbs)
2 Chest to Bar Pullup
8 Double Unders
Double the reps each round
As far as you can go in 15min

2 Wall Ball (20/14lbs)
2 Chest to Bar Pullup
4 Triple Unders
Double the reps each round
As far as you can go in 15min

PART 1:
To be done 30 minutes before class

Back squat
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets.

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

Rest 10 minutes

5 Rounds for time:
20/15 calorie Row
20 KB swing (70/53)
20 Wallball (30/20)
50 Double unders

– Goal is to try and finish this workout in under 20 minutes. The KB swing and wallball are two areas where the mental discipline of going unbroken will really pay off. If you haven’t achieved 3 rounds by the 12 minute mark, consider scaling the reps to 15 for those movements.

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.