Saturday Group-ness

Last chance to do the CrossFit Open workout is on Sunday, April 10th from 1:00 – 2:30pm.

You will need to post your score at the gym BEFORE YOU LEAVE so it is validated before the cut off!!!

For those of you who have completed the workout already and have not posted your score, please do so a.s.a.p.

There will be an open gym from 1:00 – 2:30pm Sunday, but please leave priority gym space and equipment to those completing the Games workout for the last time.

Today’s Workout

Buy-in: Full warmup before class!

WOD: Royal Pain

Family favourite rears up again… time to get your rowing boots on and dig in for some SDHP’s and Barhop Burpees gang!  Pick a partner for the WOD – similar or different zones! Make a team name, theme is “Pirates”! You and your partner will each complete the following for time, in alternating fashion:

•800m row (2 x 400m each partner – Partner 1 rows 400, partner 2 rows 400, repeat)

•6 rounds of: 12 sumo deadlift high pulls (65/95) and 6 barhop burpees – alternating each round (partner 1 does one round, partner 2 does 1 round, repeat 5 more times)

•800m row (2 x 400m each)

Cash-Out: Easy block run (500m) if nice out. If not, group stretchies!


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