Gym CLOSED Holiday Monday

TGIF!

50 pullups
400 m run
21 thrusters
800 m run
21 thrusters
400m run
50 pullups

Heavy front squats :)

In teams of three:

200m run
then complete 120 shoulder to overhead
partner can only do shoulder to ovh while team mate holds his chin over the bar the third rests

then

200m run
then complete 150 burpees
partner can only do burpees while team mate does a handstand hold the third rests

finish with
200m run

4:30 WOD today!

No Classes Monday...

All gym equipment has safely been moved upstairs... and the waiting game begins...

We urge you if you have the time to volunteer and help those in need. Click on the link below for more info:

City of Medicine Hat Flood News

Friday Fun..

400 m run
21 KB Swings
42 Squats

3 rounds

21 sumo deadlift high pull
15 burpees
9 thrusters

6 rounds

5 high hand squat cleans
10 push ups

then 50 sit ups

800m run
20 deadlifts
400m run
16 deadlifts
200m run
8 deadlifts
100m run
4 deadlifts

12min AMRAP

20 Box Jump
10 Jumping Squats
5 Pullups

WOD 10am Saturday

Fun Friday

5 rounds

7 deadlifts
30 squats
7 HSPU

5 rounds
7 High Hang Power Snatch
200m run
12 roll over burpees

CrossFit Power Snatch in Super Slow Motion on the PHantom Miro LC320S by Slow Motion Films from SlowMotion Films on Vimeo.

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... and its going to be fun ;)

400m run
20 burpies
400m run
20 push ups
400m run
20 squats
400m run
20 push press
then
40 box jumps

5 rounds

10 OVHS
20 Hollow Rocks
200M run

Overhead Squat by Greg Glassman

21-15-9

High Hang Power Clean
Pistols

New session CrossFit kids starts tomorrow - 6:30pm

Look whose picture is on CrossFit Kids main page! Meranda!