Wednesday, January 2, 2019

G’day, g’day, g’day.

I hope you all had a wonderful start to your 2019 year.

Time to get the year off right and we’ll see you in the gym here shortly.

No big words of wisdom for everyone reading this. Just keep doing what you are doing. Train for you. Support unconditionally those around you. And continue to choose the life you want everyday.

We’ll be starting our new programs up shortly. We have a trial class for LiveFit on Friday morning at 9am and then a trial class for CrossFit 101 on Saturday at 12. These programs start on Monday, January 7; LiveFit at 9am and then CrossFit 101 at 730pm. LiveFit runs 9am M/T/Th/F and CrossFit 101 runs at 730 M/T/Th and Sat at 12.

We will also be starting a barbell club for Olympic Lifting on Tuesdays at 630pm (our current time) and Saturdays at 9am. This program will be a 6 week program and will be for people with at least 3 months CrossFit experience. It will be a program separate from CrossFit as we work on starting an Olympic LIfting club and association here on PEI. This will not start until January 15th.

Strength

Back Squats

4sets - 5reps

This can be done at 80% of your 1RM if you have been doing CrossFit for a while and feel comfortable with this movement. If you are new to CrossFit and this movement and do not know your 1RM you can build up in weight for this movement.

20 minutes to complete all 4 sets.

Conditioning

Teams of 2-3

Waterfall Style

21-15-9

  • Front Squats (135/95lbs) (95/65lbs) (65/45lbs)

50 DU’s/100 SU’s/1min DU practice after each set

8min Time Cap per person.

Waterfall style means partner A completes all 21 reps and all 50 DU’s and all 15 reps and 50 DU’s and all 9 reps and 50 DU’s before tagging in partner 2 and having partner 2 do the same thing.

Competitive Class - 630pm

- Team 782