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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!

Part 1

Work Up to a Heavy 1RM Weighted Pullup

Part 2

6 Rounds
400m run
Max reps pullups

Do Beyond Rx’d programming for the day.

Rest 10 minutes

10 rounds for reps:
30s max Burpees
30s rest
30s max DB Thruster (45/30)
30s rest

– Goal is to get at least 10 reps on each interval. This is scored by lowest round for each movement, so consistency is key!

For quality:
50 hip extensions (35#/25#)
– complete in as few sets as possible

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.