Friday

Regular Hours (Open Gym Cancelled)

Saturday

CrossFit 9/10am – Coach Clare

***Partner WOD/Bring a Friend***

Sunday

CLOSED

Monday (Holiday)

5pm – Labour Day WOD – Coach Clare

***Bring a Friend***

***Family & Friends Weekend***

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

CROSSFIT

MetCon

On Every 5th Minute (5 Sets) for 25 Minutes Perform:

5 Deadlifts (225/315#)

10 Bar Facing Burpees

15 HSPU

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

Gymnastics

i) On a 12 Minute TImer:

HSW Practice

ii) For Time:

10 BMU

CROSSFIT

Lift

EMOTM 10 Minutes of:

1 Split Jerk (Ascending)

MetCon

27-21-15-9 For Time of:

Calorie Row

Front Squats (65/95#)

CROSSFIT

Strength

Sumo Deadlift 8-8-6-6-4-4 (Ascending)

MetCon

4 Rounds For Time of:

15/18 Calories Assault Bike

7 Power Snatch (75/115#)

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Clare

10am – Technique & Movement – WW/HS/HSPU/Kipping HSPU/Handstand Walk – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – CANCELLED

CROSSFIT

MetCon

20 Rounds For Time of:

5 Wall Balls (W: 14/9 M: 20#/10′)

3 Box Hops (20/24″)

1 Turkish Get-Up (Bar – Switch Arms Each Round)