Snatch 3 x 5 – 50-60-65-70-75%

10 Min AMRAP

5 Dips

10 TTB

15 Lunges with 15/10kg Plate


OverHead Squats 5 x 5 – Building to a heavy set of 5. If squat is immature work squat technique

10 Min AMRAP

5 Dips – Dip Stn Rx

10 Sit Ups

15 Lunges


A group of members and coaches attended the CrossFit Movement and Mobility Trainer Course last Friday. Look forward to them dropping some of the knowledge on you in the next few weeks.

Performance is what drives the human animal, but the human animal can be brought to an abrupt halt by dysfunctional movement patters and underlying restrictions in mobility. Oftentimes, the factors that impede performance are invisible to not only the untrained eye, but also the majority of athletes and coaches. This course exposes attendees to a Starrett’s systematic approach to make the invisible visible. This course illuminates common movement errors that can cause injury and rob you of speed, power, endurance, and strength. Whether you are a professional athlete, a weekend warrior, or simply someone wanting to live healthy and free from restrictions, this course will teach you how to maintain your body and harness your genetic potential.