18:00-19:00 - Coached Open Gym.

Come in and take part in the optional 30min skills session and then use the gym as you wish with the assistantance of your coach. Catch up on a missed workout, train a weakness, practice a skill, work mobility, have a go at this months challenge, etc, etc.

19:00-20:00 - CrossFit Group Class

1. Warm up/mobilise

2. Conditioning: Catch up on a missed workout from one of the following:

Monday:
Dead Lift 3-3-3-3-3

With 70% new 3RM perform AMRAP.

For time:
5 x 200m Sprint
Rest 1 min between sprints

Tuesday:
Skill: Kipping Swing/Pull Up

3 Rounds For Time:
20 Burpees
20 CTB Pull Ups

Wednesday:
Front Squat 5-5-5

8 rounds for total reps:
20 Seconds Thruster 35/20
10 Seconds Rest
20 Seconds Box Jump25"/21"
10 Seconds Rest

With regionals fast approaching it is easy to focus on the elite of the sport of CrossFit. I think this video expresses a lot of the feelings most of us may have experienced when coming to our first CrossFit session. CrossFit is about making people better, keep trying to improve yourself with each session and don't get overly concerned with what other people are doing.