Monthly Archives: September 2013

Monday, September 30

  MOBILITY/WARM-UP: group warm up in hall (A’s, B’s, butt kicks, high knees, lunges) Burgener warm up STRENGTH : EMOM for 8 minutes: complete 2 Hang Power Cleans and 1 Jerk increase the weight each round if possible Met-ConWOD: 12 miute … Continue reading

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Monday, September 23

STRENGTH: Bench Press – 5 sets of 5 reps increase weight each set you only have 15 minurtes to do this Met-Con WOD: 21 Deadlifts 185/115 lbs then 3 rounds of … 5 Strict Pull ups 10 Hand Release Push Ups … Continue reading

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Monday, September 16

DICFIT crew well represented at the Underground Series CrossFit competition at Terry Fox Track in Ottawa! 3 new bars; 8 x 45lb elite bumpers; and 8 x 15lb bumpers arriving soon! MOBILITY:   STRENGTH: FRONT SQUAT – 10 minutes to find … Continue reading

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Class is on! 5:45 to 7:15!

Just plugging an awesome event that is coming to Carleton Place on Saturday, September 14: okay, animals, we are starting up again in earnest Magnus ver Magnusson is coming to my class on Friday – it should be great! MOBILITY: … Continue reading

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Monday, September 2 No class tonight:(

Sorry, folks, but tonight’s class has been cancelled due to a myriad of factors… I just got back late last night from Virginia Beach, and so I need today and tonight to move a son into Ottawa for college. I … Continue reading

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