Tuesday July 9 2019
Jasmine with Christine Girard and her gold and bronze medals …. What a great night and workshop ! Warm up Big 6 shoulder series Practice cleans…. Beginner under 6 month stay hang position 10 clean jump straight arm shrug 10 clean jump shrug … fast elbows to turn over 10 clean jump shrug, […]
Monday July 8 2019
INCREDIBLE WORKSHOP WITH THE WORLD RENOWNED CHRISTINE GIRARD….Went around and cleaned everyone faculty movement patterns! BEST FRIDAY NIGHT EVER RCMP….Operational Conditioning Units, work out log book workout #202 Warm up 5 cat cows 5 ps threat the needle to open arm Planks – External rotation of shoulders hold 20 sec Planks […]
Saturday July 6 2019
Trophy Saturday…. We were all winners today WEEKEND CLASSES START AT 9:00AM FOR THE SUMMER MONTHS 30 min cap One partner is dragging a sandbag 2x room or running 200 m with a mb while the other start down the list. When athlete 1 come back they take over where Athlete 2 was in […]
Sunday July 6 2019
REMEMBER ALL WEEKEND CLASSES START AT 9:00AM NOT 10:00AM FOR THE SUMMER LOOK BACK IN YOUR BOOK TO January 6 2018 for this one! “MARCONI” PILLAR CROSSFIT HERO WOD For Time (with a Partner) 2,382 meter Row….. while waiting do planks Then, 20 Rounds of: 11 Toes-to-Bars 20 Air Squats 16 Kettlebell Swings (1.5/1 pood) […]
July 6 Saturday 2019
REMINDER THAT THE WEEKEND CLASSES SATURDAY AND SUNDAY ARE STARTING AT 9:00AM NOT 10:00AM FOR JULY AND AUGUST !
Friday July 5 2019
GREAT NEWS WORLD RENOWNED CHRISTINE GIRARD, GOLD AND BRONZE MEDALIST IN THE OLYMPICS WILL BE HERE TO GIVE US A WORKSHOP/ WOD !! I KNOW SOME OF YOU HAVE EXPRESSED TO ME SHOULDER ISSUES WITH SOME OF THE MOVES AND CHRISTINE WILL MODIFY FOR YOU. ATTEND ANYWAY TO MEET HER AND LEARN SOME IMPORTANT […]
Thursday July 4 2019
GREAT NEWS WORLD RENOWNED CHRISTINE GIRARD, GOLD AND BRONZE MEDALIST IN THE OLYMPICS WILL BE HERE TO GIVE US A WORKSHOP/ WOD !! I KNOW SOME OF YOU HAVE EXPRESSED TO ME SHOULDER ISSUES WITH SOME OF THE MOVES AND CHRISTINE WILL MODIFY FOR YOU. ATTEND ANYWAY TO MEET HER AND LEARN SOME IMPORTANT […]
Wednesday July 3 2019
SAVE THE DATE, SOCIAL AFTER CHRISTINE GIRARD DOES A WORKSHOP FOR ALL LEVELS THIS FRIDAY AT 5:30pm FOR WORKSHOP AND 7:00PM FOR SOCIAL Warm up Big 6 banded Shoulder strengtheners 15 per side rig hamstring moves foam roll posterior chain DL Foam roll posterior chain DL…… fBack is still ached use blocks and do […]
Tuesday July 2 2019
GREAT NEWS WORLD RENOWNED CHRISTINE GIRARD, GOLD AND BRONZE MEDALIST IN THE OLYMPICS WILL BE HERE TO GIVE US A WORKSHOP/ WOD !! I KNOW SOME OF YOU HAVE EXPRESSED TO ME SHOULDER ISSUES WITH SOME OF THE MOVES AND CHRISTINE WILL MODIFY FOR YOU. ATTEND ANYWAY TO MEET HER AND LEARN SOME […]
Monday JULY 1 CANADA DAY 2019
HAPPY CANADA DAY FROM MY FAMILY AND MY CROSSFIT FAMILY…. ENJOY YOUR DAY WITH FAMILY AND FRIENDS Gym closed July 1 2019