5 rounds

5 Hang Squat Cleans 135/95
10 Bar Facing Burpees
5 HSPU

5:30 crew

5 rounds

5 SA Ground to OVH 95/60
15 Goblet squats
21 sit ups

Fun Friday..are you "Nutts" :)

"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

21-15-9

Power cleans
Front rack walking lunge
Push Press

10min AMRAP

pullups
burpee box jumps

3-6-9-12-15...

keep working up the ladder until time is up

Teams of 3:

 AMRAP 7 of Thrusters:
50 reps at 95/65
50 reps at 115/80
AMRAP at 135/95

3 min Rest

AMRAP 7 Power Clean:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

AMRAP 7 of Dead Lift:
50 reps at 185/135
50 reps at 225/155
AMRAP at 275/185

800m run

5 RFT
10 Dumbell Front Squats
10 Dumbell Push Press
10 SA Ground to OVH

800m run

Fun Friday...

 AMRAP 3 min of:

3 Deadlifts 315/205
3 Bar-facing Burpees

Rest 3 minutes

AMRAP 3 min of:

5 Deadlifts 275/185
5 Bar-facing Burpees

Rest 3 minutes

AMRAP 3 min of:
Bar-facing burpees

5RFT

20 WB
15 KBS
5 HSPU

4 rounds

4 heavy power cleans
8 t2b
400m run

7 rounds

5 pull ups
10 pushups
15 squats
10 thrusters

10min Amrap

5 shoulder to overhead
10 deadlifts
15 box jumps

Fun Friday...

100 DU
10 power cleans

80 DU
8 power cleans

60 DU
6 power cleans

40 DU
4 power cleans

20 DU
2 power cleans

500m-400m-300m-200m-100m Ski Erg
25-20-15-10-5 Slam Ball
15-15-15-15-15 Butterfly sit ups

New Foundations class starting up...

Hello Folks. I will be offering an On Ramp course for Cross Fit newcomers this fall. This is an introductory course that focuses on developing a base level of fitness and learning fundamental movements. Classes will start Sept. 14 and run every Monday/Wednesday from 7:30-8:30. 12 classes in total over 6 weeks. The class will be capped at 8, so there will be lots of instructor interaction. Cost is $150. If you know of anyone who is interested, please have them contact me or the gym.

Coach Ray

100 double unders
10 power snatch

80 double unders
8 power snatch

60 double unders
6 power snatch

40 double unders
4 power snatch

20 double unders
2 power snatch

400m run
45 backsquats

400m run
30 front squats

400m run
15 OVHS

Fun Friday

The "Sandwhich"

80 Calorie row
40 Shoulder to OVH
80 Deadlifts

Teams of 2:
 
200 meter Kettlebell Carry each person
50 Push Press- one person works at a time
200 Run as a pair no weight
50 Push Press- one person works at a time
200 Meter Kettlebell Carry
 
*Partner must hold KB in the rack position while other partner is doing Push Press

21-15-9

thrusters
burpee box jumps

5:30 crew:

6 rounds
5 Thrusters 115/85
5 burpee box jumps

50 tire fips
50 wall balls
50 box jumps
50 t2b

Gym Closed Monday!

 

 Enjoy your long weekend!!

Alberta Heritage Day Facts