Thursday

EMOM for 20min alternate between:

 10 Tricep Kickbacks

:20 Handstand Hold

 30 Double-Unders

 20 Hollow Rocks

 10 Pistols

TABATA:

 Russian Twist

 Flutter Kicks

WHY WE TRAIN!

Wednesday

Parking Garage WOD

Implementing Sprinting in CrossFit

CrossFit's comprehensive approach to fitness includes sprinting — a skill many of us have neglected for years. Implement this progressive three-phase plan to safely rediscover or improve your sprinting abilities while minimizing injury risk. Following this progression and incorporating regular speed work into your training will unlock incredible benefits that only high-intensity sprinting can provide.

Tuesday

Deadlift: 5-5-3-3-1-1-1-1

MAX Height Box Jump

Monday

Topsey 

AMRAP in 25min of:

 3 Ring Muscle-UPs

 8 Thrusters (115/75)

 17cal ROW

McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, died by suicide on March 8, 2025, after suffering from complex post-traumatic stress.

Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 Level 1 and Level 2 Seminars.

Turner was known for his warmth and kindness, and touched countless lives who attended CrossFit courses. He is survived by his sons Brodie and Tommy.