Wednesday July 2nd 2014

Great work to everyone that completed the hero WOD or WOD'S for some of you! What a great way to honor Canada day! 

Something I noticed and would like to see everyone improve on is cheering for those that are still grinding away at the workout. I know how it feels to finish a tough workout, black out slightly and then start talking about how awesome it was BUT we need to rise up and help out our community when they need us most. 

A few schedule changes; 

CrossFit 

6am- Monday to Friday 

12pm - Monday, Wednesday,Friday 

4:30- Monday,Wednesday 

5:30 - Tuesday,Thursday 

6:30 Monday, Wednesday

10 am - Saturday 

Bootcamp 

5:30 Monday Wednesday 

Teens weightlifting 

4:00 Tuesday, Thursday (starting July 22) 

Kids 

Tuesday Thursday 11am ( starting July 22) 

July fees are due 

Volunteer meeting at 6:30 tomorrow night. Even if you are not volunteering but can help out with set up we would sure appreciate it!! 

Prep 

Run 1 mile 

Coach's choice dynamic 

Burger warm up 

Conditioning

"The broomstick mile" 

25 back squat 

25 Front squat

25 OH squat

Run 400m

25 shoulder press

25 push press

25 push jerk 

Run 400m 

50 squat clean 

Run 400m 

50 power snatch

Run 400m

* complete with a wooden dowel

** movements should be done to perfection 

Recovery 

25 GHD sit ups 

25 GHD back ext