Thursday
Jul312014

FRIDAY, AUGUST 1ST, 2014

Wow, it's August already! You walk into Costco and see wrapping paper and winter jackets, Walmart has school supplies poking you in the eye walking in! That puts a real damper on summer fun! Today we have a great sprint WOD that will surely cheer you up.

Warm Up

Strength Rotation A: 5RM Jerks
Strength Rotation B: 5RM Back Squats

3 Rounds
10 Overhead Squats 95/65#
10 Burpees over bar

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Wednesday
Jul302014

THURSDAY, JULY 31ST, 2014

Hands up who has been fired up about CrossFit and working on weaknesses after watching the games this weekend! We have had some athletes talk about goals they want to achieve and work towards for upcoming competitions! Feel free to talk to a coach if you have any weaknesses that you want to work on or goals that you may want to work towards for the upcoming competitions or even next years open! We would love to help you out!

We look forward to see lots of our awesome athletes at the gym today!

Warm Up

Strength Rotation A: Overhead Squats
Strength Rotation B: Jerks

3 Rounds
Run 400m
7 Muscle Ups
5 Deadlifts 315/225#

  • 1 muscle = 2 ring dips


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Tuesday
Jul292014

WEDNESDAY, JULY 30TH, 2014

Warm Up

Strength Rotation A: 5RM Cleans
Strength Rotation B: 5RM Overhead Squats

21-15-9
Pull-ups
Push Jerk 135/95#


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Monday
Jul282014

TUESDAY, JULY 29TH, 2014

Warm Up

Strength Rotation A: Shoulder Press
Strength Rotation B: Cleans

50 Double Unders
21 Thrusters 95/55#
50 Double Unders
15 Thrusters 95/65#
50 Double Unders
9 Thrusters 95/65#

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Monday
Jul282014

MONDAY, JULY 28, 2014

Canada East was represented well at the 2014 Reebok Crossfit Games with Camille Leblanc-Bazinet stepping on the podium for her first time ever with a 1st place dominating win! A special mention to Michelle Letendre with a 4th place finish.

Congratulations to Handsome Rich Froning on his 4th consecutive Crossfit Games championship title!

Warm Up

Strength Rotation A: 5RM Front Squat
Strength Rotation B: 5RM Shoulder Press

Tabata "Ouch"

Hand Release Push-ups
Goblet Squats 1.5/1pood
Hang Power Clean 135/95#
Burpees

What is Tabata?
8 Rounds of 20 seconds of work and 10 seconds rest


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