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Upcoming Holiday weekend

Please make a note we have reduced classes next Monday Victoria Day.

9:30 am and 4:45 pm ONLY

Saturday  9:30 and HP Sunday 9:30 as scheduled

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: fun game to warm up

Strength: 7×1 Power Snatch – 10 of 14, same weight across, approximately 90 – 100% of max power snatch

Super Set: 7×3 Half Kneeling Single Arm DB Shoulder Press, “across,” scale to the same challenge

Metabolic Conditioning: “CrossFit Games Open 11.4”

10 minute AMRAP

60 Burpee (Bar Facing)
30 Overhead Squats
10 Muscle-Ups

Performance: 90/120
Athletic: 65/95, 6 MU
Health: 45/65, 2 pull ups -or progression-, 2 ring push ups, 10 rounds

Scaling Guide: 0.95 – 1.3 rounds (or about 95 – 130 total reps).

Scale Up: Use the ’round number’ on the plates: 95/135 bar.

Compare to: CrossFit Open 11.4 (Benchmark)

Optional ‘Cash Out’: 200m run, 4 rounds of cindy, 200m run

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