Just a friendly reminder re: session times and punctuality…
I do understand, as stated previously, that from time to time everybody runs late.. Sleep ins, traffic, work, kids, life, etc. Shit happens sometimes, thats cool.
But if you are consistently rolling in to classes 2, 3, 4 mins late, missing workout briefs, half of warm ups and so on, I will ask that you please make a conscious effort to be here on time! We are pretty cruisy here but it does get frustrating and shows a lack of respect for the effort that goes in to the program if you roll up late most sessions, talk throughout or don’t pay attention to the workout brief and/or miss warm ups and do your own thing.
Thanks in advance,

Warm ups and skill work

Here are a few vids of some world class weightlifters, one spending time on positional work for the Jerk (funnily enough, with no weight at all) and one warming up for some for lifts in the training hall, I’d assume the week leading into competition.
In the first vid, the young lady has NO WEIGHT!… even elite weightlifters practice and warm up for an extended period with NO WEIGHT!
The second vid shows Om Yun Chol, a guy that Clean and Jerks 3 times his own bodyweight, warming up for an extended period with an empty barbell.. He loosens and warms his joints with it, dials in speed and practices getting into solid positions ready for heavy weights. Being the week of competition, even after all of the training he’s put in, he still use the barbell alone to warm up and get his brain and body working together to get him into solid starting and receiving positions and to move fast!

Don’t be too quick to add weight to your lifts or max out just for the sake of it. There is so much merit in taking your time to warm up or spending a few weeks or months at lower weights, working on position and speed. You’ll be a much better lifter for it in the long run.
When the time comes in the program, test yourself, go hard and lift heavy!
But don’t expect good results if you’re not willing to spend a good amount time putting in work to improve small details of your movements and lifts.

As always, if you’re struggling with something, please ask!
If you’d like more dedicated time spent on something we can organise PT sessions etc or give you some extra work to do before or after class.
See ya’ll at training,


CrossFit Tenacity – WOD


Warm-up (No Measure)

3 Rounds:

Row 250m

10 Pass Throughs

10 Step walking lunge

10 Scap Push ups

5 Scap + 5 Lat Pull up

15 sec bottom of squat


Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
This is a high rep workout, but… every single one of those reps should be quality!

Chin over bar, every rep!

Chest to ground, or box if your scaling, and lock your elbows, every rep!

Squat FULL DEPTH with your hip crease below the top of your knee,




Power clean/Burpee

CrossFit Tenacity – WOD


Warm-up (No Measure)

Row – 500m

Warm-up (No Measure)

Power clean

3 – 3 – 3 -3
Build to 65% of 1RM Clean

Warm-up (No Measure)

3 Sets:

3 Inch worms

10 Squats

10 Muscle cleans

EMOM (every minute on the minute)

Metcon (No Measure)


3 Power cleans @ 65% +

5 Burpees over bar


1000m Row (Time)

Max Effort 1000m Row

Front squat

CrossFit Tenacity – WOD

Website post


Warm-up (No Measure)

2 Sets, 25 seconds each:

Bottom of squat

Cossack squat



Front rack stretch (each, PVC)


Warm-up (No Measure)

5 Sets:

Up/Back Shuttle

7 Squats

7 Push ups


Warm-up (No Measure)

3 Sets:

5 Pause squat w/ Band

6-8 Lat pull ups


Paused Front Squat (3 -3 -3 – 3 – 3 )

2 sec pause in the BOTTOM of each squat.

NO BOUNCING to stand.

First working set @ 60% of 1RM


Metcon (Time)

5 Rounds:

3 Bar Muscle ups

10 Front squats (60/40kg)


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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman