Friday

Regular Hours

Saturday

CrossFit – 10am/11am

Sunday

CLOSED

Monday (Holiday)

2pm – Labour Day WOD w/ Coach Meg & Coach Clare

***Family & Friends Day***

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

CROSSFIT

Strength

Superset 3 Sets (Ascending Weight) of:

8 Bench Press

12 DB Flies

8 Bent Over BB Row

`12 Lawnmowers (Per Side)

MetCon

For Time:

45 Thrusters (65/95#)

35 Pullups

25 Squat Clean Thrusters (65/95#)

15 CTB Pullups

CROSSFIT

Lift

10 Minute Cap For EACH Lift

i) Snatch Balance 2-2-2-2 (Heavy Double)

ii) Power Snatch 2-2-2-2 (Heavy Double)

iii) Snatch 2-2-2-2 (Heavy Double)

Accessory (Core)

i) 2 Sets of:

20 GHDSU

60s Plank (Elbows)

30s Side Plank (R)

30s Side Plank (L)

20 GHDBE

60s Plank (Hands)

30s Side Plank (R)

30s Side Plank (L)

ii) RomWOD (Optional)

CROSSFIT

Gymnastics

EMOTM 10 Minutes of:

Odd: [1 RMU + 1 RIng Dip] x3

Even: 3 Wt’d Pistols (R) + 3 Wt’d Pistols (L)

MetCon

For Time:

50 Burpee To Target (4/6″)

50 Box Overs (20/24″)

50 SA Snatches (35/50#)

CROSSFIT

Lift

Split Jerk 1RM

MetCon

3 Rounds For Time of:

1000m Row

100 Double Unders