Thursday, April 4, 2019

Good luck to a few of our teens, Sophia Jeffery, Colby Huggan, Cam Squires, and Tyler Worth who are all competing at their respective ringette and hockey Atlantic Championships this weekend.

Hope you are all having a great week and staying warm and dry amidst these April showers.

Tell your friends we have a new CrossFit 101 session starting next Monday, April 8th that will run for 8 weeks to the 1st of June. That is M/T/Th at 730pm and Saturday at 12.

And get yourself signed up for MayDay Mania on May 18/19. Two Day event this year!!

CrossFit - 6/12/330/430/530/630

Strength

12 minutes to build to a heavy 5 rep deadlift

Conditioning

120 DU’s/200 SU’s

40 WBS

10 Deadlifts (225/155) (185/125) (135/95)

90 DU’s/150 SU’s

30 WBS

10 Deadlifts

60 DU’s/100 SU’s

20 WBS

10 Deadlifts

LiveFit - 9am

40secs on - 20secs off x 5 rounds

MB Thrusters

DB Step Ups (2 DBs)

MB Situps

DB Snatch (1 DB)

MB Slams

DB Farmers’ Carry (walk or jog)

Mobility

3 Rounds

30sec Child’s Pose

30sec Pigeon Pose (each leg)

30sec Downward Dog

Adaptive - 1030

30min AMRAP

400m Row

20 Ball Slams

10 Shuttle Wheels

5 Box Dips

CrossFit 101 - 730

Strength

12 minutes to build to a heavy 5 rep deadlift

Conditioning

120 DU’s/200 SU’s

40 WBS

10 Deadlifts (225/155) (185/125) (135/95)

90 DU’s/150 SU’s

30 WBS

10 Deadlifts

60 DU’s/100 SU’s

20 WBS

10 Deadlifts

- Team 782