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,

Front squat

CrossFit Tenacity – WOD


Warm-up (No Measure)

As group – 10mins


Front Squat (8RM)

10mins only


Metcon (Time)

Run Middle block

30 TTB (Ab mat sit ups)

30 Chest to bar Pull ups

Run Middle block


CrossFit Tenacity – WOD


Warm-up (No Measure)

3 Sets:

10 Pass throughs

10 Scap push ups

10 Shouder taps (each arm, push up pos.)

10 Squats

10 Hip extensions

3 Sets w/ empty bar:

5 Snatch Deadlift

5 Snatch high Pull

5 Hip snatch

5 OH Squats


Hang Snatch (2, 2, 2, 2, 2)

below knee


CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#


CrossFit Tenacity – WOD


Warm-up (No Measure)

3 Sets:

Row/Ride/Skip 1min

3 Inch worms + 15 sec Cobra stretch

10 Pass throughs

10 Leg swings

15 sec hollow

15 sec Superman


Muscle-ups (10mins on Kipping skills and drills.)


Metcon (Time)

For time:

Row 1000m

75 KB Swings

75 Box jumps

75 Burpees

20min time cap

Power clean & push jerk

CrossFit Tenacity – WOD


Warm-up (No Measure)

As group:

General warm up – 10mins

Clean & jerk drills – 5mins


Clean and Jerk (3, 3, 3, 3, 3)

(Power clean & Push jerk)

Lift every 2mins


Metcon (AMRAP – Reps)

3 Rounds:

AMRAP in 2:30

Run 200m

MAX STOH in remaining time 85/55kg

REST 2:30


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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