Complete As Many Rounds & Reps As Possible in 20 Mins:
. of: 5 Muscle Ups 10 Burpee To Target (6" from reach) 15 (10) Calories on Rower/Assault Bike* Scale Options for MU's:- RX standards but reduced volume: 3 reps
- Banded Transitions: 2 Pulls & 1 Dip (This will be for each "MU" rep)
- 5 mini rounds of: 2 Ring rows + 2 Ring Dips (Each mini round is for each "MU" rep).
Post number of rounds & reps (with any scaling if applicable) to comments.
Some new additions have been made to the timetable!!
NEW 6AM Classes & NEW Elements Classes!!
As a trial for Spring/Summer we have added in a 6am time slot for both Monday & Friday, thus giving us a complete 6am run across the working week!
Be sure to make use of this and get yourselves in for a morning WoD (especially as the weather gets warmer!!).
And ...
We have also taken the decision to trial & add in a few "Elements Classes" across varying times over the next few weeks. With an influx of some awesome new members to the Rooftop Of Dreams this naturally brings with it the necessity to offer up some extra classes to teach & learn some of the more Fundamental Movements we come across in CrossFit. Note: There is NO WoD in these classes.
We heavily encourage any & all newer members to book into a few Elements Classes. The topics will vary from week to week & will be posted on the Whiteboard & social media.
You will then get to 'sign off' on some moves as they come and this will only enhance your group class experience going forward.
Now for you more experienced members, don't think this doesn't apply to you too. We ALL need to respect the fact that the learning NEVER stops. Book yourself in and show us coaches that you got it made with these movements. Trust us, there is ALWAYS something to improve upon. (Note: You will not be allowed to go 'heavy' in these sessions. Technique. Consistency. Then Intensity. And there is NO WoD in these classes).
Check out the booking page here for all there details.
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