CROSSFIT

Strength

Back Squat [3-2-1] x3 (Ascending Wave)

MetCon

For Time:

5 Rounds of:

10 T2B

10 Wall Balls (W: 20/9 M: 30#/10′)

Immediately Followed By:

5 Rounds of:

12 Power Snatch (55/75#)

12 OH Squats (55/75#)

CROSSFIT

Strength

Bench Press 20-15-10-5 (Ascending)

*8 Pec Flies AFTER Each Set*

MetCon

18-12-6-12-18 For Time of:

Burpee Deadlifts (35/50#)

Box Jumps (20/24″)

Happy Valentines Day!!!

CROSSFIT

MetCon

“Lovers Lane”

In Teams Of 2 Complete:

15 Minutes To Establish:

1RM Clean + Hang Clean + Front Squat

Immediately Followed By

For Time:

20 Rope Climbs/Bar Hang

50 Partner Med Ball Russian Twists (14/20#)

40 Calories Ski Erg/OH Bar Hold (75/115#)

50 Partner Wall Balls (W: 14/9 M: 20#/10′)

60 Front Squats (75/115#)/Plank

50 Partner Med Ball Situps (14/20#)

80 SA Snatch (35/50#)/Farmer Carry Hold (50/70#)

Friday

Regular Hours (Open Gym Cancelled)

Saturday

CrossFit 10/11am – Coach Sam

Sunday

CLOSED

Monday (Holiday)

10am – Louis Riel WOD – Coach Sam

***Family & Friends Day***

Monday morning will be a FREE workout for any and EVERYONE who would like to try out the wonderful sport of CrossFit!!!

CROSSFIT

Lift

EMOTM 12 Minutes of:

Snatch Grip Deadlift + Power Snatch + Hang Power Snatch

MetCon

For Total Reps:

3 Minute AMRAP of:

Power Snatch (65/95#)

-Rest 2 Minutes-

4 Minute AMRAP of:

Double Unders

-Rest 2 Minutes-

5 Minute AMRAP of:

Calorie Row