Tuesday July 1 2014

We will be doing one class at 10am Tuesday July 1st. Please wear red or white to show your canadian pride!! 

"Nutts" 

10 HSPU

15 Deadlift 150/250 

25 Box jump 30" - step down 

50 pull ups

100 wall balls 14/20

200 double unders 

Run 400m with a 45# plate 

The class schedule will be a little bit off this whole week. Canada Day falls on a Tuesday so that makes our long weekend a bit different than normal. We will be offering a Hero WOD at 10am both Monday and Tuesday. NEW class schedule will be up tomorrow night but please consider the summer games will be held Friday and Saturday so no Satufat class. Also ANYONE willing to help out Thursday night with set up please show up at 6:30.

For tomorrow; 

"Holbrook" 

10 Rounds Each for time;

5 thrusters 80/115 

10 pull ups 

100m sprint 

* rest exactly one minute 

** record fastest time and slowest time 

Saturday June 28th 2014

There will be no regular classes Monday June 30th or Tuesday July 1, instead we will be doing a Hero WOD at 10 am on both days. 

No mobility Saturday, we may bring this back in September if there is enough interest. 

Prep 

Run 1 mile 

Burgner warm up 

Skill transfer exercises 

Strength

Snatch; 

1x3 @ 60%

2x2 @ 70% 

3x1 @ 80% 

Conditioning 

5 rounds 

200m Run 

5 power cleans 

1 Rope climb 

Recovery 

Overhead distraction 

Bretzle stretch 

Friday June 27th 2014

Prep 

2x 

20 double unders 

10 Plank Lunge 

8 Turkish get up 

Strength 

1-5 Strict HSPU EMOM 

for 10 min 

Conditioning 

12 min EMOM 

12 Burpees 

Max double unders 

* score is total double unders 

Recovery

Walk 400m 

Stretch it all out 

Wednesday June 25th

Prep 

Run 1 mile 

Dynamic warm up 

3x 

10 beat swing 

10 WBS 

10 plank to push up 

Strength 

4x10 back squat

* build to a 10 RM max 

Conditioning 

10 min AMRAP

50 push ups 

50 pull ups 

50 box jump 

Recovery 

25 back ext

25 GHD sit up 

Pec smash 

Tuesday June 24th 2014

Just a reminder that the active living challenge is now over and sheets are due!! No sheet no score... No happy team! 

The summer games volunteer supper is tomorrow night. You still have time to register and you get a wicked cool volunteer t-shirt when you do. So far I have 

Danielle 

Jill 

Holly 

Brandi

Kim 

As registers volunteers. A few of you ( Tara, Angela) are helping out on other areas and then helping with CF. We need a few more volunteers than that peeps do get it together!! You can register at the volunteer supper tomorrow night- 6pm at the arena! 

Prep 

20 shuttle runs 

10 Wide leg bend to push up 

5 each; 

Pass thro 

Press from back 

Around the world 

Paddle the canoe 

Strength

5x1 Split jerk 

* build to a 1RM 

Conditioning 

Run400m 

100 push press 35/45 

Run 400m 

75 push press 35/45 

Run 400m 

50 push press 35/45 

Run 400m 

25 Push press 35/45 

Recovery 

3 attempts at max hold L-sit 

Thread the needle 

Monday June 23rd 2014

Prep 

3x 

Row 250m 

7 Burpees 

Strength 

Legless rope climb- AMRAP 

Conditioning 

2 RFT 

Row 1000m

30 Goblet squats 

20 Ring Rows 

Recovery 

Walk 400m 

Chest/ bicep stretches