It’s that time of year everyone!!!
Since Canada Day hits on a Wednesday this year, we decided that there is no better way to kick off our nations birthday with our one and only 3rd Annual “Beer Mile”!!!
July 1st @ 1pm – ANYONE WELCOME!!!
For FULL set of rules, please visit https://www.beermile.com/rules
More details to come.
CROSSFIT
Lift
Clean & Jerk
3×3 (Across)
2×2 (Across)
5×1 (Ascending)
“Herd At Home” Series
Lift (Broomstick)
i) EMOTM 10 Minutes of:
Clean Pull (2) + Power Clean (2) + Push Jerk (2)
ii) EMOTM 10 Minutes of:
Clean High Pull (2) + Squat Clean (2) + Split Jerk (2)
iii) EMOTM 10 Minutes of:
Power Clean (2) + Squat Clean (2) + Split Jerk (2)
CROSSFIT
Strength
Front Squat 6×3 (Ascending)
MetCon
2 Rounds For Time of:
35 Wall Balls (W: 14/9 M: 20#/10′)
20 Power Cleans (75/115#)
10 Med Ball Pistol Squats (14/20#)
5 Ring Muscle Ups
“Herd At Home” Series
MetCon (Chair/Ledge)
5 Rounds For Time of:
400m Run/Walk
35 Squat Jumps
20 Bench Dips
10/Side NON-Alternate Pistol Squats
5 Wall Walks OR Inch Worm + Pushup
CROSSFIT
MetCon
4 Rounds For Time of:
400m Run
60 Double Unders/120 Skips/60 Jumping Jacks
40 Situps
20 Straight Arm Burpees
Mobility
Coaches Choice
“Herd At Home” Series
MetCon (Rope)
4 Rounds For Time of:
400m Run
60 Double Unders/120 Skips/60 Jumping Jacks
40 Situps
20 Straight Arm Burpees
Mobility
CROSSFIT
Strength
i) EMOTM 10 Minutes of:
10 Bent Over Rows (85/125#)
ii) EMOTM 10 Minutes of:
10 Bench Press (85/125#)
MetCon
15-12-9 For Time of:
Deadlifts (165/245#)
KB Swings (1.5/2 Pood)
Deficit Pushups
“Herd At Home” Series
MetCon
For Time:
100 Alternating Lunge Jumps
50/Side AB Bicycle
50/Side Mountain Climbers
80 Alternating Lunge Jumps
40 Situps
40/Side Mountain Climbers
60 Alternating Lunge Jumps
30 Leg Lifts
30/Side Mountain Climbers
40 Alternating Lunge Jumps
20 V-Ups
20/Side Mountain Climbers
20 Alternating Lunge Jumps
10 Hollow Rocks
10/Side Mountain Climbers
River City Strength and Conditioning 