Tuesday, February 5, 2019

Hello all!

First of all thank you to everyone who came out Saturday to support Special Olympics PEI.

We have built a great relationship with this excellent organization and love to give back when we have the opportunity to do so!

We raised over $1800 and these funds will go directly to SOPEI and the athletes that participate in their different athletic programs!

We couldn’t do this all without your help and participation with these wonderful events!

CrossFit - 6/12/330/430/530


10mins to build in weight

Hang Power Snatch + Power Snatch

We’ll grab a barbell and have some fun. Keep your hands on the bar the entire time.


2 Rounds for time

50 Situps

40 WBS

30 Lateral Hops over the BarBell

20 Pushups

10 Power Snatches (135/95lbs) (95/65lbs) (75/55lbs

18min Time Cap

LiveFit - 9am


40on - 20off x 5 Rounds

Double DB Front Squats

Step Up

Bike for cals

MB Situps

Plate G2OH

A little bit of everything here. Five stations for you to cycle through on this one. No break between rounds so go at your own pace.


3 Rounds - 30secs in each stretch

Pigeon Pose (each leg 30sec)

Squat Therapy

Banded Shoulder stretch (band on pullup bar) (30sec each arm)

Adaptive - 1030am


Pullups x 5reps x 3sets

Rowing x 15cals x 3sets

Some pure strength work here and then some power work trying to get those cals in as fast as possible.



10cal Bike

25cal Ski

10 Shuttle Wheels

25 WBS

1000m Row

Go hard!

CrossFit 101 - 730pm


Clean & Jerk

We are going to take 10 minutes to learn the clean and jerk and practice this movement.

We’ll be learning the Hang Clean and Push Jerk tonight to start with our Olympic Lifting. The focus is on learning and practicing this movement trying to use our hips to move the bar.

We can build in weight, but we want to focus more on technique first.


20min Partner AMRAP - alternate movements

10 Shuttle Runs

10cal Row

15 Pushups

15 MB Slams

20 Situps

20 Air Squats

After spending some time on some technique, now we just get to go!

Grab a partner and move!

- Team 782