If you are a member and didn't receive an e-mail yesterday regarding our new schedule and membership options please notify us. The system said that everyone got the e-mail but it seems a few missed it.

Happy Birthday Taylor Geoffrey!

WOD:

Strength - Bench Press - 15 MInutes to establish a 3RM

Met Con - 5 Rounds for time of:

15 Ring Dips

15 Box Jumps #30/24

WOD Tomorrow:

TBD by CrossFit Games Open WOD

PROGENEX COCOON WILL BE IN STOCK NEXT WEEK, PUT YOUR NAME ON THE LIST TO MAKE SURE YOU GET YOURSELF A BAG.

WOD HARD. SLEEP WELL. RECOVER STRONG!

Happy Birthday Mary Anne Herridge!

WOD:

Strength - Deadlift - 5-5-5

Met Con - 3 Rounds for time of:

7 Handstand Push-ups

7 Thrusters #105/75

7 Hang Power Cleans #105/75

WOD Tomorrow:

Strength - Bench Press - 15 MInutes to establish a 3RM

Met Con - 5 Rounds for time of:

15 Ring Dips

15 Box Jumps #30/24

Happy Birthday Adam Smalley & Connor Windatt!

WOD: Barbara - 5 Rounds for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

*Rest exactly 3 minutes between each round

WOD Tomorrow:

Strength - Deadlift - 5-5-5

Met Con - 3 Rounds for time of:

7 Handstand Push-ups

7 Thrusters #105/75

7 Hang Power Cleans #105/75

Happy Birthday Kathryn Rae & Kasia Boyd!

WOD: Double Strength Day

Back Squat 5-5-5-5-5 Followed by 1 max effort set with 70% of 1RM

Shoulder Press 5-5-5-5-5 Followed by 1 max effort set with 70% of 1RM

WOD on Monday:

Barbara - 5 Rounds for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

*Rest exactly 3 minutes between each round

We are closed on Friday and the Olympic lifting class this Saturday will be converted to the Open redo class.

Happy Birthday Seline Toksoy & Devin Ward!

WOD: CrossFit Games Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

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WOD:

1. Pick a movement/exercise that you are not proficient at and we will be doing little skill sessions in each class. Since everyone has different needs and wants to focus on different things, the structure of each class throughout the day will be different. This is the time where you (the client) can help to dictate how the class will be run. Due to time constraints, we will only focus on a few different things per class. We hope to see a big turnout for this as this is a great opportunity to help hammer down the basic foundational movements and to help everyone progress to the next level.

2. 2000m row for time

WOD Tomorrow:

CrossFit Games Open WOD 13.4

Happy Birthday Sherry Barclay!

WOD:

Strength - Alternate between 5 Sets of Max Effort Handstand Push-ups/ Max Strict Pull-ups - Rest ~1.5/2 minutes between sets

Met Con -  Complete For Time:

50 KB Swings (#1.5/1 pood) followed by 1-2-3-4-5-6-7-8-9-10 reps of:

Pull-ups

Push-ups

WOD Tomorrow:

1. 2000m row for time (Yes, everyone's favourite)

2. Pick a movement/exercise that you are not proficient at and we will be doing little skill sessions in each class. Since everyone has different needs and wants to focus on different things, the structure of each class throughout the day will be different. This is the time where you (the client) can help to dictate how the class will be run. Due to time constraints, we will only focus on a few different things per class. We hope to see a big turnout for this as this is a great opportunity to help hammer down the basic foundational movements and to help everyone progress to the next level.

WOD:

Strength - Thruster (from rack) - 1-1-1-1-1-1-1

Metcon - 5 minute AMRAP of as many thrusters as possible #95/65

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WOD Tomorrow:

Strength - Alternate between 5 Sets of Max Effort Handstand Push-ups/ Max Strict Pull-ups - Rest ~1.5/2 minutes between sets

Met Con -  Complete For Time:

50 KB Swings (#1.5/1 pood) followed by 1-2-3-4-5-6-7-8-9-10 reps of:

Pull-ups

Push-ups

Happy Birthday Julie Soproni!

WOD:

Partner workout - 3 minutes each round per person followed by 3 minute break while the other partner does the work - 4 rounds total each = 24 minutes total

It will be continous so that the partner will take over where the other one leaves off.

AMRAP of:

10 Chest to bar pull-ups

10 Deadlifts #185/135

15 Burpees

WOD on Monday:

Strength - Thruster (from rack) - 1-1-1-1-1-1-1

Metcon - 5 minute AMRAP of as many thrusters as possible #95/65