Workout of the Day

Fitness

A. Power Clean + Push Jerk, take 15 minutes to build to today’s heavy single

B. “Labour Day”
AMRAP in 15 minutes of:
200m Run
1 Clean & Jerk (135/95lbs)
200m Run
3 Clean & Jerk
200m Run
5 Clean & Jerk
Etc…

 

Competition

A. 1 Hang Snatch + 1 Snatch, 5 sets of 1 rep; rest 2 minutes

B. 1 Power Clean + 1 Push Jerk + 1 Split Jerk, 5 sets of 1 rep; rest 2-3 minutes

C. Back Squat, 5 sets of 10 reps; rest 3 minutes
*Climbing in weight.
**All sets must be finished in less than 20 minutes. 
***During rest perform 3-5 Strict Handstand Pushups (challenging variation). 

D. “Labour Day”
AMRAP in 15 minutes of:
200m Run
1 Clean & Jerk (185/125lbs)
200m Run
3 Clean & Jerk
200m Run
5 Clean & Jerk
Etc…

 

Sign-Ups, Schedule, and Modified Hours

We hope everyone had a great weekend and is looking forward to the extra day of rest. The following post has a few important updates listed below.

1. Labour Day (today) Hours: we are running modified hours for the gym today and will only be open for 9am and 10am sessions. 

2. Sign-Ups: going forward we are requiring all athletes to sign-up for sessions before attending. This can be done through the schedule section of our website. We realize that there may be some issues for people signing up initially so please still come out if you are unable to register and we'll get you sorted. 

3. NEW SCHEDULE (starting on September 14th, 2015)
*Our schedule has been updated with the new hours starting on September 14th. This can be viewed on our Zen Planner schedule and is also listed below. The new schedule will be as follows:
Monday-Friday
6:30-7:30am - CrossFit
7:30-8:30am - CrossFit
12-1pm - CrossFit (ONLY, M/W/F)
4-5:30pm - Barbell WOD (ONLY, M/W/F)
4:30-5:30pm - CrossFit
5:30-6:30pm - CrossFit
6:30-7:30pm - CrossFit (ONLY, M/W/Thu, Tuesday is Open Gym)

Saturday
8-10am - Introductory Program
10-11am - CrossFit
11am-12pm - Competitive Training

 

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