July holiday schedule has started! See here for all the details.

Open Gym 1000-1300

Use this time to train weaknesses, do additional strength work, catch up on missed WODs or test a benchmark.

Maybe you want to get on the Top 10 Leaderboards?

Non-Member? You can also get a visit card for these times to allow you to train in a dedicated CrossFit facility under the eyes of experienced coaches. More details here or contact us.

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July holiday schedule has started! See here for all the details.

Open Gym 1700-2000

***Optional WOD***

Practice

5-10 min of each movement;

Pistol Squat

Double Under (or variation if doubles are smooth)

Kipping Toes to Bar

Conditioning

10 rounds E2MOM (Every 2nd min, 10 rounds)

3 x Strict Chest to Bar

12 x Push-Up

20 x Double Under

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July holiday schedule has started! See here for all the details.

Open Gym 1700-2000

***Optional WOD***

Weightlifting

Push Press 3-3-3-3

Split Jerk 2-2-2

– Add weight every round

– When Push Press starts to slow down, switch to Split Jerk

Conditioning

For time;

50 x Thruster @ 20/15kg

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***Holiday schedule has started***

Open Gym 1700-2000

Use this time to train weaknesses, do additional strength work, catch up on missed WODs or test a benchmark.

Maybe you want to get on the Top 10 Leaderboards?

Non-Member? You can also get a visit card for these times to allow you to train in a dedicated CrossFit facility under the eyes of experienced coaches. More details here or contact us.

Tiina, Veera and Paula.

Tiina, Veera and Paula.

Warm-Up

Arm Circles Forwards

Hollow Snaps

Chin Tuck

Hanging Knee Tuck

+ additional work.

 

Strength

Deadlift 4 x 4 reps.

– Rest 2-3mins between sets.

– Build each round, but not maxing out in the last round.

– Full reset between each rep.

 

Conditioning

Death by Calories: Row

– 1 cal in first min. Add 1 cal each minute.

– In the early rounds perform some basic mobility while resting.

 

Gymnastics

Kipping Ring Pull-Up Progression. In the remaining class time after row.

  1. Tempo Strict Ring Pull-Up @ 2222 (use a spotter if needed)
  2. Small swing.
  3. Swing + Pull + Pause.

Video demo.

 

 

Cool Down

Table Inside Out

Chin Tuck

Lying Leg Kicks

Couch Stretch 2 x 2min each side

Massage

Peanut. Repeat until improvement.

Inner Thigh Roll. Repeat until improvement.

Messages

July holiday hours and details here.

Warm-Up

Bear Crawl Balance

Skiers

Elbow Side Plank Twist

Clean to Bottom Up Press

 

Strength

In 14mins, build to a heavy 10 rep Back Squat.

 

Conditioning

16 min AMRAP

4 x Hang Power Clean

4 x Front Squat

Max reps x Strict Handstand Push-Up

½ x Stairs (3 floors)

– Go with a challenging weight on the bar.

– Scale to allow 3+ reps every round of HSPUs. Scale with pads (2 max) or pike push-ups.

 

Cool Down

Hip Swivel 3 x 1 min

Wrist Stretches x 10 each type.

Calf Stretch Wall 2 x 1 min each leg.

Cat Stretch 3 x 1 min

Massage

Peanut. Repeat until improvement.

Quad Roll. Repeat until improvement.

Message

July holiday hours and details here.

Rest day.

Back on Monday!

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