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,

Clean and Jerk

CrossFit Tenacity – WOD


Warm-up (No Measure)

General warm as group + Clean drills



Clean and Jerk (3 Cleans + 1 Jerk (find heaviest))


Metcon (AMRAP – Rounds and Reps)


20 Hang power cleans (50/35kg)

20 Box jumps

60 Double unders

Extra work

Halting Clean pull (5 x 3 @ 90% of 1RM Clean)

Halting clean pull
Pause @ top of knee for 3 full seconds on each rep. Finish hard and SHRUG!


CrossFit Tenacity – WOD


Warm-up (No Measure)

Pre warm up (arrive early, allow 15min)

Foam Roll:





Row 3mins


Warm-up (No Measure)

General warm up (as group)



Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here


CrossFit Tenacity – WOD


Warm-up (No Measure)

Row 2mins

3 Sets:

8 leg swings (front)

8 Leg swings (side)

5 Inch worms

10 Squats


3 x 8 @20-30%

2 x 5 @ 50%

2 x 5 @ 65%

1 x 3 @ 75%

1 x 2 @ 85%


Deadlift (1RM)


CrossFit Tenacity – WOD


Warm-up (No Measure)

Run 400m


For quality – don’t rush through

10 inchworms

20 pass throughs

20 Scap push ups

10 ‘Strict’ Burpees w/ max jump


Bench Press (1RM)


Metcon (AMRAP – Reps)

3 Rounds:

MAX reps Bench @70%

MAX reps Pull ups

Rest 3-5mins


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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