Monthly Archives: June 2014

Monday, June 30 Gym Open @ 5:30pm ish

We may have a small crowd as a result of the Holidays, but the class will still be on:) I am roofing all day, so I will do everything in my power to be at the gym by 5:30 pm … Continue reading

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Friday, June 27 Gym Open @ 6:20 am

STRENGTH: Skill work working up to reasonably heavy triples: High Pulls for 5 minutes Tall Snatches for 3 minutes Hang Snatches for 5 minutes Met-Con: “Six by Six” 6 rounds of the following: 6 HSPUs 6 Thrusters 115/65 6 Knees To Elbows 6 … Continue reading

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Thursday, June 26 Gym Open @ 6:20am

http://jtsstrength.com/articles/2014/06/24/4-ways-make-program-work/   STRENGTH Met-Con WOD: This is taken from the main page of CrossFit HQ from yesterday: Body-weight back-squat ladder Rest 5 minutes 3/4 body-weight push-press ladder Rest 5 minutes 1 1/2 body-weight deadlift ladder For the ladder pattern, perform … Continue reading

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Monday, June 23 Gym Open @ 5:20 pm

 ATTENTION: I would like to make one more clothing order this week before school is out. If I order this week, the goods will be in our hands two weeks later  – I will need the cash up front:) T-shirts … Continue reading

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Thursday, June 18 Gym Open @ 6:15 am

  Thursday morning we will have the opportunity to workout (and be coached) by Andrew Slater from CrossFit Squamish! Slates is a CPHS alumni, and he competed this year at the Canada West Regional CrossFit Games – he is an … Continue reading

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Monday, June 16 Gym Open @ 5:20 pm

STRENGTH: taek 12 minutes to work up to a Clean and Jerk Max Met-Con WOD: 400 M RUN 20 Toes to Bar 20 Squat Cleans 95/65 lbs 300 M RUN 15 Toes to Bar 15 Squat Cleans 95/65 lbs 200 … Continue reading

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Friday, June 13 Gym Open @ 6:20am

  STRENGTH: 5, 5, 3, 3, 1, 1, 1 Deadlifts Met-Con WOD: Part A: 21-15-9 of the following: Deadlift@ 225 Pull Ups Part B: 10 minute cap 100 Wall Balls at the top of each 2 minutes perform Double Unders … Continue reading

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Thursday, June 12 GYm Open @ 6:20 am

STRENGTH: 10-8-6-4-2 Bench Press @ BW 2 minutes rest between each then: Min 1: 12 Cleans 115 Min 2: 12 Jerks 115 Min 3: 9 Cleans 135 Min 4: 9 Jerks 135 Min 5: 6 Cleans 155 Min 6: 6 … Continue reading

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Monday, June 9 Gym Open @ 5:30 pm

STRENGTH: EMOM 3 reps of  Pause Back Squats for 7 minutes @ 70% full 3 second count at bottom Met-Con WOD: Partner Workout: Part A. 10 rounds of the following (5 each): 10 DB Deadlifts (25 t0 50 pounds for … Continue reading

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THursday, June 5 Gym open @ 6:15 am

http://www.tabatatimes.com/deadlifting-will-get-laid-will-make-awesome-8-common-deadlift-mistakes/ STRENGTH: spend 6 minutes working up to a heavy Front Squat, and then 2 Front Squats @ 75% and High Box Jumps 2 reps EMOM for 8 minutes Met-Con WOD: run 2 laps 42 Double Unders; 21 KB Swings; … Continue reading

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