Don’t let the cold snap, snap YOU


Last week we got a little taste of the winter.  Hard to beat those beautiful clear, crisp days, but we have to pay for them first with icy, bitter mornings.

Remember, because of our goal to provide as much quality coaching as possible in the training session, our warmup often consists of drills and skills that are a couple of steps along the continuum already.  You MUST be warm first, and have started to move your body through it's full range of motion BEFORE you join the class.  If you try and short cut that step, you will not benefit long term..  Come and catch the end of the brief if late, and then go make friends with the airbike and a lunge flow.

Here it is again, if you're rusty.......

Then of course you should be hitting that CrossOver Symmetry system as well, especially prior to a day like today with overhead work and a high stability demand on your shoulders. I know it gets well used, as we seem to have a lot of bands snapping (I hope it's due to well use.....), but we have replacements on the way, and here's a reminder of the routine again for those who are new to it, or need a refresher.


3 Snatch Deadlift + 2 Hang Power Snatch + 1 Power snatch

EM x 12


10 Push Presses (barbell)


10 Situps

AMRAP 7 minutes



EM x 12

Min 1-2-3 at 60%

Min 4-5-6 at 70%

Min 7-8-9 at 80-85%

Min 10-11-12 @ 75-80%


15 GTOH 60/40kg

5 rounds of Cindy (5 pull, 10 push, 15 squat)


10min cap

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