Saturday, July 6, 2019

Hello all!

Everyone enjoy that weekend of yours.

Whatever you are doing make the best of it. Be safe if you are out and about in Cavy. And enjoy that beautiful sun out there. I do not want to hear anyone say it is too hot out there! We have been waiting for this heat for the past month. Embrace and enjoy it!

See you in here Saturday at 8/9/10 or 11. We also have an intro class and fundamentals at 12 if you want to stick around for some open gym.

CrossFit - 8/9/10/11

Strength/Skills

Teams of 3 to 4 - 3 stations

4 minutes at each station practicing/working/etc.

  1. Sled Pushes

  2. Rope Climbs/Strict Pullups

  3. Handstand Walking/Handstand Holds/Wall Walks

  4. Tire Flips/DB Cleans

We will have 1 minute transition b/w each station.

After going through each movement we will let you loose in your team to practice these skills. For the sled pushes I would rotate through your group pushing 25 metres (length of building) at a time. For the rope climbs practice back and forth with your group and same for handstand walking. Keep moving the tire and the d-ball amongst your group.

At the 22 minute mark:

10 min AMRAP

10 C2B/Pullups/Ring Rows

10 Pushups

10 Squat Jumps

150m Run (Burns Ave. and back)

- Team 782