Sunday, January 24th — 9:00am – 12:00pm
Come learn the Elements of CrossFit!
This seminar will deliver a comprehensive understanding of the CrossFit program and can be seen as CrossFit 101. We offer a seamless integration into a group class where the concentration becomes more refinement of technique and development of athletic capacities.
1. Back Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift / Sumo Deadlift High Pull
8. Clean
Price: Members $FREE$ / Non Members $40
Register by emailing admin
Today’s Wokout:
Buy In – 2 block jog
WOD – Chip it!
- 25 Box Jump Burpees (20/24 inch)
- 30 Situps
- 20 Push Press (45lbs/65lbs)
- 30 Jumping Pullups
- 25 toes to bar
- 20 thrusters (45lbs/65lbs)
- 30 double unders
- 30 KB Swings (35lbs/55lbs)
- 20 one arm snatch balance (20lbs/35lbs)
- 30 OH Walking lunge (25lb/45lb plate)
Elite – use the weights above
Zone 2- scale weights as needed
Zone 1 – sub toes to bar for knees to elbows or double crunch
Cash Out- follow the leader yoga! Find your favourite yoga pose and take the group through it
Running WOD
Rest or recovery run (5K to 8K)
Please post in the comments when and where you are doing your run if you would like people to join you!
_ _ _ _
100 Day Burpee Challenge:
Burpees today: 46
Buy-in: 1081
sorry for the late post guys… hope you enjoy it 🙂
Yikes. This looks like a rough one. Can’t wait. 🙂
i think i just threw up in my mouth. I have to come tomorrow cause I will be out of town on the weekend. Why do you do this to me Dee!!!!!! hahaha
see ya tomorrow 🙂
Oh man! I actually get excited looking at this one. I’m sorry I have to miss it! I work until late tomorrow night. 🙁
Tomorrow was supposed to be a rest day for me but this looks fun…I’ll see how the body feels!
Now this is my kind of workout! T-Bops is going to be all over that cash out.
Looks like a tough one, jeez louise! AND more swings hahaha. Savage.
Sad I’m going to miss this one! I’ll be there tomorrow morning, though.
Wow, great workouts Friday and Saturday. Awesome team atmosphere Saturday morning – made “Murph” less daunting.
Yay! Go Team “BMS”! It was great to WOD with you, Brian. 🙂