CROSSFIT

Strength

Temp Back Squat 4×5 (5s↓, 2s Bottom Hold, Explosive Accent)

MetCon

For Time:

750m Row

50 Push Press (Bar)

25 CTB Pullups

50 Push Press (Bar)

750m Row

CROSSFIT

Strength

“Bro Sesh”

i) EMOTM 8 Minutes of:

40s MAX Reps SA DB Bench Press (Switch Arms Every Minute)

ii) EMOTM 8 Minutes of:

40s MAX Reps BB Bicep Curls

iii) EMOTM 8 Minutes of:

 40s MAX SA Bent Over DB Rows (Switch Arms Every Minute)

iv) EMOTM 8 Minutes of:

40s MAX Reps BB Skull Crushers

v) EMOTM 8 Minutes of:

Odd: 40s MAX Pushups

Even: 40s MAX Ring Rows

*Weights Are ATHLETE’S CHOICE*

CROSSFIT

Lift (Technique – Light)

i) EMOTM 10 Minutes of:

Snatch Pull (2) + Hang Power Snatch (2)

ii) EMOTM 10 Minutes of:

Snatch High Pull (2) + High Hang Squat Snatch (2)

iii) EMOTM 10 Minutes of:

Squat Snatch (2) + Snatch Balance (2)

CROSSFIT

Strength

i) Push Press 6-6-6-4-4-4 (Ascending)

*After Each Set Perform 5/Side Leaning Lateral Raise*

ii) Deadlift 12-12-12-12 (Ascending)

We have officially decided to cancel the Beer Mile for tomorrow as we don’t feel as though these weather conditions are safe for this type of event.

Don’t worry though, a new date will be released soon!

Because of the last minute cancellation to the Beer Mile, there will also be no classes scheduled for tomorrow.

Enjoy your Canada Day, and back to the grind Thursday!!