Hi Team,
We have another Foundation Seminar coming up this weekend! Come join your wonderful coaches and learn all the basic movements or refine your technique.
Remember that the seminar is not just for new athletes. The seminar is for all members to freshen up on your technique! If you are a new member, it is required that you attend minimum one Foundation Seminar within your first month of classes.
Sunday, March 20th — 9:00am – 11:30am
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
Other:
- Wall ball
- Kettlebell swings
- Kipping pullups
- Rowing
Price: Members $FREE$ / Non Members $40
Today’s Workout
Buy-in: 30 perfect squat snatches (or overhead squats for newbies), with bar only and in chunks of 3 or 5
WOD: “Meeting Cindy at the Bar”
This is a variation of the classic “Cindy” workout (AMRAP of – 5pullups, 10 pushups, 15 squats). We’ve added a barbell to two of the movements to make it more interesting and cut down on the time limit (the usual Cindy is 20min). Enjoy.
8 minute amrap of:
-
5 chest to bar pullups
-
10 push presses (65/95)
-
15 back squats (65/95)
Zone 3 – scale bar to 45/65, regular pullups
Zone 2 – scale bar to 25/35, assisted pullups
Zone 1 – scale as needed
Games Preppers (Wed) – do 4-5 rounds then work on specific skills that won’t get you sore
Cash-Out: Max reps knees to elbows or double crunch in 60 sec (GP do 2 sets of 15)
Games Preppers – use your judgement on this WOD – if you get sore from back squats or aren’t feeling well recovered going into Wed, then ease off a bit and rest or do some skill work.
We don’t know what is coming down the pipe, so it’s better to be rested than tired and sore!
Cam
Ahhhh I hate taxes.
And I can’t wait to see what the first sectional workout will be!
This is our team! If you are not on the list and would like to be, make sure to register asap. You must register before the WOD is released at 5pm.
Male (14)
Cam Birtwell
Lucas Parker
Sean Bruce
Michael McCabe
Jeremy Bomhof
Craig Rice
Adam Giles
Warren Reeves
Allan Jackman
Kyle Reid
Eric Brown
Jeff Kreczmer
Tom James
Paul Prsala
Female (12)
Lindsay McCardle
Sarah Warder
Charly T
Deanna Whiteley
Tara Hailstone
France Legault
Krista Kitson
Laura Muddiman
Erika S
Nicci R
Kathleen
Nicole R
Eeep i’m getting excited! gets released in an houuuuuur!
GAAAH is anyone getting anything on .com? or the games site? both seem to be experiencing difficulties…
I was able to get onto the games site a couple minutes ago, but there was still no mention of the wod 🙁
from the games fb page: ?”The Games site did not crash because of excess traffic. There are some last minute bug fixes getting addressed before we launch the competition. It’s going to be epic, but it’s going to be a little delayed.” – Tony Budding of CrossFit HQ
And on another note… that picture of Jeremy is priceless. Helmets are ‘speshul’!