Badlands Kids rocking out squats!

Badlands Kids Classes for July will be held on Tuesday and Thursday at 9am 

Happy Canada Day!

Gym closed MONDAY and TUESDAY!

All classes resume on Wednesday July 2

8 min AMRAP

5 hang cleans
5 hspu
5 burpees

21-15-9
hang power snatch
hspu
burpees

10 min AMRAP

9 hang power cleans
6 push press
100 m sled pull

3 rounds
20 Dumb bell walking lunges
20 thrusters
10 pullups
10 push ups

Badlands Kids :)

Hello Monday!!

5 rounds
30 wallballs
400m run

Friday Fun

For time:
30 Box Jumps
30 Jumping pull ups
30 Kettlebell swings
30 Walking lunges
30 Knees to elbows
30 Push Press
30 Back Extensions
30 Wall ball
30 Burpees
30 Double Unders

Some post wod Fun

100 back squats
every time you set the bar down..
10 burpies or 100m sprint

5 rounds

20 kb swings
10 Goblet squats
5 step ups holding kb

15min AMRAP

3 hang power cleans
5 pull ups
7 push ups
12 Squats

River Run

Happy Father's Day!

9 min AMRAP

3 power cleans
7 front squats
5 bar pushups

then after 9 min run 400m

Conquer the Coulee

5 ROUNDS

15 OVHS
400m run

or

5 ROUNDS

10 OVHS
50 Double unders

20-15-10-5
Split jerks
5-10-15-20
Kettle bell swings

Pull up Fundraiser Tomorrow!

Just a reminder of our pull up fundraiser tomorrow! All monies raised are going to help CHHS get a pull bar in their weight room!

Come with your pledge form and do pullups... come down to cheer... come for some pull up party fun!

There will be a raffle for a home pullup system... Captain Pork will be there with his delicious food and a huge thank you to Local Public Eatery for donating a keg of ice cold brew...

Fun in the Park

Gym Closed Tomorrow - Victoria Day!

A little info ;)

Victoria Day celebrates Queen Victoria's birthday. Victoria Day is always on a Monday making it part of a long weekend

May 24, 1819 is Queen Victoria's birthday.  Following the death of three uncles and her father, she became Queen of the United Kingdom on June 20, 1837 and reigned until her death on January 22, 1901. Victoria is still the longest-reigning monarch of the United Kingdom.

Prince Edward (1767–1820) after whom PEI was named was Queen Victoria's father

(there maybe a quiz on Tuesday)

LAST ON RAMP BEFORE SUMMER

Summer is around the corner, last scheduled On ramp will begin next week.  A six week session learning the fundementals of crossfit. Come learn the basics have some fun and build your confidence. Watch the website for ON RAMP and KIDS CROSSFIT classes during the summer.  To register drop in before Tuesday or call Pam at 504 6424.

5 rounds

5 hang power cleans
10 front squats
5 push press

21-15-9

thrusters
kettle bell swings

50 wallballs
200m run

40 wallballs
400m run

30 wallballs
800m run

15-10-5
heavy deadlifts
box jumps

Regional Event #4

21-15-9-6-3

HSPU
Front Squats
Burpees

************

10 Best Mobility Exercises for Runners

6 Exercises for Maximum Mobility

7 x

3 hpc
6 burpies
9 t2b

when finished 50 du's

10 x

10 jumping squats
50m sprint

Open 2014 Master Event 4:

100 wallblls
100 pullups

21-15-9

Squat cleans
Ring dips

8 min AMRAP

10 wallballs
5 burpees

5 rounds

200m sand bag run
9 thrusters
9 pull ups

Jayce rocking out T2B

50 box jumps

10-9-8-7-6-5-4-3-2-1
high hang power snatch
push ups

50 double unders

Hey there will be a 4:30pm class as well as the 9am class tomorrow

HAPPY EASTER

On Ramp Girls and Badlands Kids...coach Pam is encouraging you to stay active over the holiday week.  Take time to eat healthy and spend time with family.  Have some fun outside or get to some other classes next week.  Kids easy on candy, a LITTLE chocolate never hurt anyone.  I will be back with fresh new classes April 29.

On ramp park workout

5 rounds working on form

10 walking lunges with anything you have overhead, maybe not your baby!
5 jumping pull ups, or push ups if there are no monkey bars
10 step ups or box jumps on the park bench or playground equipment
5 jumping pull ups/ push ups

Leisure center play ground is a great place for this one as they have outdoor gym.

Easter Hours

Friday: Closed
Saturday: Closed
Sunday: Closed
Monday: 9am class only

21-15-9
Overhead Squats 
Push ups

100 double Unders

9-15-21
OVHS
Ball Slams

4 rounds

5 hang power cleans
5 front squats
100 sprint

Birthday Party Badlands Style

The CrossFit Total

Max
Back Squat
Shoulder Press
Deadlift



the crossfit total by Mark Rippetoe

10 min AMRAP

8 SA Dumbell Ground to Overhead
7 Ball Slams
6 K2E