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.

FUNday

Back Squat

2-2-2-2-2-2-2-2-2-2

Squat Smarter: 

How Biomechanics Reveal Your Hidden Weaknesses

Think all squats are created equal? Think again. The subtle differences in where you place that barbell — behind your back, across your shoulders, or overhead — completely transform how your body moves, what muscles work hardest, and where you're most likely to hit a wall. Whether you're missing front squats because your upper back gives out before your legs, struggling with overhead squats despite crushing back squats, or wondering why your ankle mobility matters more in some variations than others, understanding these biomechanical differences is the key to unlocking your squat potential and training smarter.

Thursday

For TIME:
 50 Double-Unders
 30 Ring Dips
 50 Double-Unders
 30 DB Box Step-UPs (50/35s)
 50 Double-Unders
 30 Burpees
 50 Double-Unders

Cash OUT- 50 Hollow Rocks

Wednesday

BENCH Program 

Tuesday

AMRAP in 12min of:

 12 DB Deadlifts

   9 DB Hang Power Cleans

   6 DB Shoulder-2-Overhead 

RX= 50/35s

Monday

3 Rounds for TIME of: 

 Anchor RUN

 20 KB Swings

 20 Hollow Rocks 

 20 Goblet Squats

RX= 53/35