New Programs rolling out next Monday….

Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
-Db. Ext. rt.
-wall squat
-wall angels
-double unders


Skillwork – dubs, kip swing, HSPU, muscle ups,OHS etc..
A1. Weighted dip –; rest 10 sec
A2. Row sprint, 1 min x 5; rest 2 min
8 min
40 meter suitcase carry
10 squat thrust

*sub CG bench for dips
*alternate hands every 10 meters for suitcase carry weight is something manageable to maintain upright posture

These will be our two new programs starting next week at Savin Rock Crossfit. This is just a quick description of the programs and who they are for.

The Fitness program is designed for members who are just starting off. This program is an ideal position to start your fitness journey at. It is also an ideal journey for those who “burn the candle” at both ends. In this program you will not find set weights, or high skill – complex movements. This program is designed to get people fit, fix muscular imbalances, and not add stressors to peoples lives. The workouts will test you, and you will earn your keep, however the heavy, high skill demands will be put to the side to allow proper balance amongst each person’s development.

The Performance program is for the weekend warrior, the member who wants to push the limits and gain access to another level of fitness. This program is designed to increase each person general physical preparedness, with a slight emphasis on the sport of CrossFit. The movements will be more involved, and the demand will be greater. This program is cycled throughout the year on a periodized program. If you like to be competitive, and want that push, then this is the program for you.