Saturday July 30 2016

  Teams of 2 For Time Go in order, IF THERE IS MORE THAT 4 TEAMS, LET THE FIRST TEAM START AND START AFTER THEY ARE DONE THEIR FIRST ACTIVITY. Divide work evenly with one athlete working at a time. NOT SCALED 150 Double Unders 120PS Walking Lunges 90 hollow rocks 60 DB Push Presses…

Saturday July 29 2016

Warmup 2-3 x 2 wall walks 10 air squats holding 3 point contact 10 ring rows foam roll lats and quads review clean and HSPU Strenght find 1 rm Turkish get up / MW CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups/ wall holds 3 Cleans, 185#/125#/ MW 6 Handstand…

Friday July 28 2016

Warmup 2-3 x 2 wall walks 10 air squats holding 3 point contact 10 ring rows foam roll lats and quads review clean and HSPU Strenght find 1 rm Turkish get up / MW CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups/ wall holds 3 Cleans, 185#/125#/ MW 6 Handstand…

Wednesday July 27 2016

SEE ALL YOU TIGHT PEEPS AT RELEASE CLASS TONIGHT !!! WARMUP 10 ring pulls 10 air squats holding 10 full sec at bottom Matrix warmup, glab small weights please 🙂 Strength and Skill Rope climbs AMAP in 10 Minutes 5 Rounds for Time: – 3 Front Squats + 3 Jerks + 3 Thrusters @ 165/115/…

Tuesday July 26 2016

JUST IN CASE YOU DON’T KNOW…… CHRISTINE GIRARD IS THE PROUD OWNER OF THE “SILVER MEDAL NOT BRONZE, AFTER DRUG TESTED THE OTHER ALTHLETES, FOR THE 2012 OLYPMICS AND 1 KG AWAY FROM BEING THE “GOLD” Girard was the first Canadian female to win a medal in weightlifting when she won SILVER at the 2012…

Monday July 25 2016

Warm-up outside 2x – High Knees – Butt Kickers – Walking Lunges w. a twist – Carioca – Jumping Jack Shuffle – Broad Jumps – Back peddle Mobility Deadlift warm-up + Glute Activation Strength Sumo Deadlift (5 x 8 ) 60% or 1 rm alternate with banded 1 legged rows 8 ps 1. Metcon (Time)…

Saturday July 23 2016

3 Rounds For Time Teams of 3 Divide work evenly with one athlete working at a time. 1500m Row other athlete hold planks position, side front, elbow, extended arms 90 Wallballs 14/20 90 dead bugs 60 Box Jumps 20″/24″ 30 Burpees Scaled down 1500 Row 90 Wallballs @ manageable weight 30 dead bugs 30 Box…

July 21 2016

Weak skill 15 minutes, pick 2 1 min weak skill, 1 min skipping 2 min weak skill 2 min skiping 3 minutes weak skill 3 min 400 m run 2 min weak skill 2 min skipping 1 minute weak skill 1 minute burpees 5 sprints 15 sec AOE and 45 sec rest