And so we begin the descent towards our early Spring Crossfit Total. Yep winter has just begun and we’re now in the process of getting stronger in the basic pulling and pressing movements. Tuesdays still remain as our gymnastics tune up day but now the intensity can be dialled back in favour of securing a better ROM and developing sound non loaded postures. Take time to find your positions of restriction and use the tools available to make some change.



Odd : 3-5 Strict HSPU

Even : 3-5 Strict TTB


” Big Chief ”

5 x 3:00/1:00

3 Power Clean (70/45)

6 Pull Up

9 Wall Ball (9/6)

Score is TOTAL reps over 5 rounds.

Start each cycle from last rep on previous cycle.