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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!

8 Rounds
100m Plate Carry
8 Burpees
16 Ground to Overhead

10 Rounds
100m Plate Carry
8 Burpees
16 Ground to Overhead

10 Rounds
100m Plate Carry (25/20 kg)
8 Burpees
16 Ground to Overhead

To be done 45 minutes before class

Hang Power clean
3 x max reps (225/155)

Hang Power Snatch
3 x max reps (185/125)

Muscle ups
3 x max reps

– Try to get at least 10 reps each time. Rest as needed between efforts. Lower the weight if needed so that you can accomplish at least one set of 10.

Do Beyond Rx’d programming for the day.

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.