CROSSFIT

Lift

i) Snatch Grip Deadlift + Snatch Pull (2) + Snatch (2) 4×1 (Ascending)

ii) Snatch Grip Deadlift + Snatch High Pull (2) + Snatch (2) 4×1 (Ascending)

MetCon

For Time:

[15-12-9] x2 For Time of:

Burpee Pullups

Plate GR2OH (25/45#)

We are VERY proud to introduce our brand new 431 Health Program!!!

Personalized Meal Plan with a Registered Dietitian ✔️

InBody Composition Analysis ✔️

Education on executing proper active/healthy living with a Professional Kinesiologist  ✔️

Focus TOTALLY and ONLY on Weightloss ✖️

Restricting Diet Plans ✖️

30-Day, 60-Day or 90-Day Challenge ✖️

For more information CLICK HERE

CROSSFIT

MetCon

5 Rounds For Time of:

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerks (105/155#)

75 DUs

Accessory (Odd Objects)

5×40′ Sled High/Face Pull (Ascending/Max Weight)

5xMAX L-Sit Dip Hold

5×40′ Mixed Carry KB OH Hold/DB OH Hold

CROSSFIT

Strength

Tempo Back Squat

3×4 @ 70% (4s Down, 2s Bottom, 4s Up)

4×3 @ 75% (3s Down, 1s Bottom, 2s UP)

MetCon

For Time:

100 Calories Assault Bike OR Ski Erg

*On Every 2nd Minute Perform 8 Ring Dips*

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Clare

10am – Technique & Movement – Kipping/T2B/Pullups/BMU – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Snatch/Clean & Jerk/Seated Box Squats – Coach Clare

CROSSFIT

Strength

Deadlift 8-6-6-4-4-2 (Ascending)

MetCon

21-15-9-15-21 For Time of:

Thrusters (55/75#)

Situps