Tuesday, January 22, 2019


Hope you all stayed safe out there today!

Remember this week to get signed up for the Olympic Lifting Club.

Starts this Saturday, January 25th at 9am. Two sessions per week, Saturday at 9am and Tuesday at 630pm, for 8 weeks with a mock competition at the end of the 8 weeks. The cost for this program is $125 and we will only be accepting 8 participants. Must have at least 3 months of CrossFit or lifting experience.

CrossFit - 6/12/330/430/530


3mins on - 3mins off x 3 rounds

  • 50’ Double DB Lunge

  • 10 DB Thrusters

  • ME Burpees over the Parallette

After a solid warmup working on stability and mobility we will get right into some work on our conditioning with a purpose. Walk with your eyes up and your heart full and then move efficiently through your thrusters breathing through each rep and then get after it with your burpees keeping a smile on your face as you embrace the pain.

Core Strength

3 Rounds - alternating movement with a partner

  • 40sec weighted Plank

  • 20 Strict Situps

  • 10 Strict Leg Raises/Knee Tucks

After our workout grab a partner and get to work strengthening up that core.

LiveFit - 9am


45on - 15off x 4 rounds

  • Row for metres

  • MB Situps

  • MB Slams

  • Plank

  • Shuttle Runs

  • Mountain Climbers

Lower Body/Upper Body Strength

5min AMRAP - Slow and steady wins the race

  • 5 Pushups

  • 10 Squats

  • 5 Strict DB Press

  • 10 Lunges

Move efficiently and with a purpose on this one.

Adaptive - 1030am


Pullups - 5sets of 3reps

WBS - 5sets of 10reps

Try to use a heavier ball this time around


1 Round

  • 10cal Bike

  • 10 Shuttle Wheels

  • 20cal Ski

  • 20 Ball Slams

  • 60cal Row

CrossFit 101 - 730pm



  • Strict Press - 3reps x 3sets

  • Push Press - 3reps x 3sets

  • Push Jerk - 3reps x 3sets

After reviewing the strict press and push press we will get right into the push jerk and learn how to practice this super efficient movement. At first you may find it awkward, but it will help with your Olympic Lifting once we really dive into that.


Ring Dip Support - Ring Dips - Box Dips

We will also learn how to support yourself on the rings and how to get into some work on our box dips.


15min AMRAP

  • 6 Shuttle Runs

  • 9 Pushups

  • 12cal Row

  • 15 Ball Slams

  • 18 Lateral Hops

Something a little long to work those lungs and your upper body.

- Team 782