WOD #2

3 Rounds For Time of

400m Run

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerk (105/155#)

14 Minute CAP

CROSSFIT

Lift

i) EMOTM 6 Minutes of:

Snatch Deadlift + 3-Pos Snatch

ii) EMOTM 6 Minutes of:

Hang Power Snatch (2) + Snatch Balance (2)

MetCon

0:00-3:00

2 Rounds of:

8 DB Thrusters (30/50#)

8 T2B

3:00-6:00

2 Rounds of:

10 DB Thrusters (30/50#)

10 T2B

6:00-9:00

2 Rounds of:

12 DB Thrusters (30/50#)

12 T2B

9:00-12:00

2 Rounds of:

14 DB Thrusters (30/50#)

14 T2B

*Follow the same pattern until you fail to complete both rounds*

It’s no secret that CrossFit can be intimidating. It’s also no secret that with a fun atmosphere, great people and exceptional coaching, CrossFit can be, and IS very exciting.  

We are offering you the opportunity to try out this wonderful sport to see what all of the commotion is about!!!  We invite you and a friend to come give CrossFit a try for FREE!!!  With a larger focus on the 9-fundamental movements of CrossFit, this FREE class is perfect for any beginner who has always wanted to try out the sport of CrossFit, but doesn’t know how or where to start.  Each session will be designed specifically to guide every athlete in depth through most of the basic movements while also exposing them to the intensity, challenge and community CrossFit offers.  As well, to ensure a more comfortable learning environment, this class is for beginners only!!!   Whether you are new to CrossFit or just simply new to fitness all together, we have you covered 😉  

Limited To 3 FREE Classes Per Customer

Please email Hugo at hugo@crossfit431.com for more information, or sign up for your first FREE “Learn To CrossFit” by visiting Zen Planner.

Hope to see you soon!!!

As well all know, Undefeated CrossFit is sponsoring the Winnipeg Blue Bombers/Montreal Alouettes CFL game on July 27th and has invited us to enter a team to represent CrossFit 431 – The Herd for a mini-competition held during the halftime show. We are very excited to be able to share this wonderful opportunity with the other gyms in our amazing community, and we hope you can be a part of it too!

The showdown will consist of a short WOD during halftime that will last approximately 7-10 minutes long (movements/standards to be released at a later date), and the team entered will consist of 3 male and 3 female athletes.  In order to determine who will represent CrossFit 431 – The Herd at the ‘Stadium Showdown’ we will be holding tryouts on Saturday, July 15th from 10am to 2pm.  The try-outs will consist of 4 WODs, and  the top 3 Male and 3 Female athletes of the day will go on to represent The Herd at this very special event.  ALL athletes are welcome to participate this Saturday, and EVERYONE is welcome to come down and cheer on all of the athletes trying out!!!  Finally, each of the 4 WODs will be posted at some point during the week, so make sure to check back in to see what is in store for this Saturday.

If you don’t want to try-out but you would like to cheer on The Herd at halftime, we have been given an awesome discount on tickets to the game:

Please visit the Winnipeg Blue Bombers webpage for more details (Promo Code: CrossFit).

If you have any questions, comments, or concerns please email jeff@crossfit431.com

Stadium Showdown Tryouts

WOD #1

4 Minutes To Establish 2RM Hang Snatch

60s Rest

2 Minutes MAX REPS Power Snatch (95/135#)

CROSSFIT

Strength

i) OH Squat 8-8-8-8-8

ii) Max Distance Broad Jump

MetCon

12-9-6 For Time of:

Deadlift (225/315#)

Deficit HSPU (4″)