CROSSFIT

MetCon

In teams of 4 complete:

0:00-3:00 Max Double Unders (All Athletes Work)

3:00-9:00 Max Pullups (2 Athletes Work)

9:00-18:00 AMRAP 15 Walking Lunges/8 Burpees (2 Athletes Work)

18:00-30:00 1RM Clean And Jerk (2 Athletes Work)

CROSSFIT

Tackling the ‘Fifty”

Mobility

Full Body

MetCon

“Filthy Fifty” (Click to view)

CROSSFIT

HAPPY CANADA DAY!!!

MetCon

In teams of 2 complete for fun:

400m Run w/ Med Ball

100 Med Ball Slams

400m Run w/ Med Ball

80 Wall Balls

400m Run w/ Med Ball

60 Situp Partner Toss

400m Run w/ Med Ball

40 Lateral Leap Burpees

CROSSFIT

Strength

Back Squat

5 x 3 @ 90%

Front Squat

4 x 3 @ 90%

MetCon

9 Minute AMRAP of:

10 Thrusters (35/45#)

25 Double Unders

Baseline

Max Triple Jump

*3 Attempts

CROSSFIT LIFT

Back Squat 4 x MAX @ 80%

Deadlift 4 x MAX @ 80%

Family and Friends Day this Wednesday!!!

Anyone and everyone is welcome to come out on Canada Day for a FREE class!!! No need to sign up for this one guys, just come on down to 729 Wall Street at either 10 or 11am to get your WOD on. All fitness levels are more than welcome to join, so if you are looking to get a taste of the sport of CrossFit come join us this Wednesday at CrossFit 431​. Please see Zen Planner for the updated schedule (members).

Afterwards there will be some BBQ’ing action and drinks for those who would like to celebrate our nations own birthday. Lets hope for some nice weather!!!