Friday

525/625am – Bootcamp (Assiniboine Park) – Coach Jeff

12pm – CrossFit – Coach Steph

5/615pm – CrossFit – Coach Steph

Saturday

9/1015am – CrossFit – Coach Steph

Sunday

CLOSED

Monday (Holiday)

1pm – Labour Day WOD – Coach Clare

Tuesday

9am/12pm/5pm – CrossFit – Coach Steph

Wednesday

Regular Hours

***See Zen Planner For Schedule Updates***

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CROSSFIT

Strength

i) Deadlift 8×3 (Ascending)

ii) Seated Strict Press 4×3 (Ascending)

Plyometrics

Ladder Drills MAX Effort

[2 Sets/Drill x 7 Drills]

CROSSFIT

MetCon

10 Rounds For Time of:

8 HSPU

8 SA KB Snatch – L (.5/1 Pood – 25/35#)

8 SA KB Snatch – R (.5/1 Pood- 25/35#)

8 V-Ups

50′ Bear Crawl

ii) 8 Sets of:

20s MAX EFFORT Assault Bike

60s Rest

CROSSFIT

Lift

Power Clean (2) + Squat Clean Thruster 6×1 (Ascending)

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (Bar)

30 Pullups

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CROSSFIT

Strength

OH Squat 10-8-6-4-2 (Ascending)

MetCon

6 Rounds For Time of:

8 Hang Power Clean (105/155#)

8 BF Burpees