Wednesday
Aug202014

Thursday, August 21, 2014

Hey members!
Mobility has been switched to Friday this week (August 22nd) so Coach Lisa can prep for her playoff final this Saturday! Tonights classes are with the ever so awesome Coach Matt and the 6:30 class will just be a regular class.
If you have ever been interested in watching a Rugby game or care to cheer on members Karen, Kat, Megan and Lisa, they are playing for they're 10th consecutive Maritime Championship at the Wanderers Grounds Saturday at 1pm!!

Warm Up

Strength Rotation A: Volume / Deload Cleans

Strength Rotation B: Volume / Deload Overhead Squats

(20 minute time cap)

90 Kettlebell Walking Lunges 1.5/1pood

60 Kettlebell Snatches 1.5/1pood

30 Turkish Get Ups 1.5/1pood

  • Kettlebell Snatch and Turkish Get Ups can be broken up into any combination, TGU can't be started until all KB Snatches are completed.
Tuesday
Aug192014

Wednesday, August 20, 2014

Fran, oh how a 4 letter word can change your day so much!

Warm Up

Strength Rotation A: Volume / Deload Shoulder Press
Strength Rotation B: Volume / Deload Cleans

'Fran' (7 minute time cap)
21-15-9
Thrusters 95/65
Pull-ups

FRAN-HEADER

Monday
Aug182014

Tuesday, August 19, 2014

Warm Up

Strength Rotation A: Volume / Deload Front Squat
Strength Rotation B: Volume / Deload Shoulder Press

EMOM 12
Even: Max Kettlebell Swings 1.5/1pood
Odd: 20 Double Unders

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Sunday
Aug172014

Monday, August 18, 2014

3 minutes can't be that bad can it? well we are about to find out! Good luck to all our great athletes looking forward to starting off a great week!

Warm Up

Strength Rotation A: Volume / Deload Snatch
Strength Rotation B: Volume / Deload Front Squat

AMRAP 3
Clean & Jerk 135/95#
st0008_clean_it_jerk_it_crossfit_large

Saturday
Aug162014

Sunday, August 17, 2014

Warm Up

WOD Prep

'McGhee'
AMRAP 30
5 Deadlifts 275/190#
13 Push-ups
9 Box Jumps 24/20"