CROSSFIT

Strength

Split Jerk 3-3-3-3-3 @ 80% 1RM

EMOTM 5 Minutes of:

-10 SG Strict Press (75/105#)

MetCon

“Elizabeth”

21-15-9 For Time of:

Power Cleans (95/135#)

Ring Dips

CROSSFIT

Accessory

Delts

Strength

Deadlift 5-5-5-3-3-3

-8 KB Deadlifts after each set

MetCon

15 Minute AMRAP of:

5 Hang Power Snatches (65/95#)

10 Pistols

25 DU’s

CROSSFIT LIFT

Bench Press

KB Deadlift

*Drop Ladder 10-1

DB Chest Press

Deadlift

*Drop Ladder 10-1

Outdoor Bootcamp is BACK for the Summer!!!

When:

Friday mornings @ 530am & 630am (60 minute class)

*Starts May 8^th, 2015

Cost:

Drop-in – $10

1 Month – $35

3 Month – $95

All Summer – $175

*Plus GST

*Class IS included with all current Regular and Unlimited Memberships

*There will be NO indoor Bootcamp Friday morning

*See Zen Planner for updated schedule

Where:

Vialoux Park and Isbister Park (Click to view on Map)

May – Vialoux Park

June – Isbister Park

July – Vialoux Park

August – Isbister Park

September – Vialoux Park

October (Weather permitting) – Isbister Park

What you will need:

A Yoga mat, skipping rope, and a water bottle. WE will supply the rest!!!

MAY THE FOURTH BE WITH YOU!!!

CROSSFIT

Strength

Yoda Squats 10-8-6-4-2

-20 Leia Leaps AFTER each set

MetCon

The Original Trilogy For Time of:

100′ Luke Skywalker Lunges (35/55#)

21 Han Solo Pushups

15 Chewbacca Chin-ups

9 Darth Vader Down Ups (14/20#)

CROSSFIT

Skill

Tire Flips

***You WILL be getting dirty with these guys so bring some older/darker workout clothes***

Strength

EMOTM 10 Minutes of:

-10 Bench Press (75/125#)

*25 Push-up/Row immediately after

MetCon

1000m Row

50 OH Squats (35/45#)

40 Med Ball Slams (14/20#)

30 Box Hops (20/24″)

20 HSPU

10 Tire Flips

1000m Row

For Time