Thursday, 1/1/15
Happy New Year!
Closed
Friday hours are 9 am, 4 and 5 pm.
Happy New Year!
Closed
Friday hours are 9 am, 4 and 5 pm.
Strength/Skill – Bench Press 5 x 5 0:00 – 50 S.D.H.P. 75/55 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups 15:00 – 50 Wall Ball Shots 20:00 – 30 Box Jump Overs 25:00 – 800 Meter Run
Strength/Skill – Mid Thigh Power Snatch 3 x 5 5 min A.M.R.A.P. 8 D.B Snatches 45/25 8 One arm D.B.Lunges 45/25 Rest 3 mins. 5 min A.M.R.A.P. 5 Thrusters 95/65 5 S.D.H.P 95/65 Rest 3 mins. 5 min A.M.R.A.P. 25 D/U’s 10 Burpess (Hopping on to a 25 lb. plate) Three Seperate scores (i.e.) 3/5/9
REMINDER MEMBERS – MEMBERS WHO WERE GRANDFATHERED INTO OLD PRICES ( BEFORE INCREASES TOOK EFFECT APRIL 15TH ) NEED TO KEEP THEIR MEMBERSHIP CURRENT/ NO LAPSES, IN ORDER FOR THOSE FEES TO REMAIN IN EFFECT. LAPSES WILL RESULT IN NEW CONTRACT FEES. Strength/Skill – Double Kettlebell Swings/Kettlebell Thrusters OPT. 1 – 15-12-9 if using 53/35…
Running clock for 33 min 0-00:9:00 40 D/U 10 DB Snatch 50/35 4 Burpee Box Jump Over 24/20 9:00 – 12:00 rest 12:00 – 21:00 20 Wall Ball 20/14 5 M/U (5 Pull Up + 5 Dip) 21:00 – 24:00 rest 24:00 – 33:00 12 DB Deadlifts 50/35 10 DB Thruster 50/35 6 Weighted Walking…
Strength/Skill – Shoulder press 5-5-5-5-5 (In between sets, 5 pull-ups – Feel free to make them chest to bar) 18 MIN A.M.R.A.P. 9 Toes to Bar 12 Push Presses 95/65 15 Box Jumps 24/20
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint…