Monthly Archives: June 2015

Wednesday, July 1 NEW TIME – 10:30am

dialed out that it was a holiday for others, so I will open later than usual @ 10:30am Happy Canada Day WOD: PARTNER CHIPPER This workout is done in TEAMS of 2 Move from Part A to Part B to … Continue reading

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Monday, June 29 Gym Open 5:20pm

PREPARATION: ¬†2 rounds of the following 15 Wall Balls 12 Slam Balls 9 KB Taters STRENGTH: 5 sets of: Full and One Quarter Front Squats x 2 (heavier each set) REST 2 ¬†minutes between sets https://www.youtube.com/watch?v=WpxxIN_YeLA Met-Con WOD: 15-12-9 reps … Continue reading

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Friday, June 26 Gym Open @ 6:20am

PREPARATION: 1000m Row (faster each 200) STRENGTH: 5 rounds of the following: 1 Power Clean + 1 Push Press + 1 Clean + 1 Split Jerk (begin @ 60%) REST 2 minutes between sets Met-Con WOD: 8 minute AMRAP of: … Continue reading

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Thursday, June 25 Gym Open @ 6:20am

Impossible yesterday, achieved today! PREPARATION: 500m Row 15 Good Mornings 400m Row 12 Plyo Push Ups 300m Row 9 Good Mornings 200m Row 6 Plyo Push Ups 100m Row 3 Good Mornings STRENGTH: 10 reps of Deadlifts @ 135/95 8 … Continue reading

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Wednesday, June 24 Gym Closed:(

It is hard to fathom, but I cannot open up the gym tomorrow morning – sorry, folks! if you are looking for a workout, the following one is from the main page of CrossFit from Tuesday TUESDAY 150623 For time: … Continue reading

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Tuesday, June 23 Gym Open @ 6:20am

STRENGTH: 3 rounds of the following: 5,4,3,2,1 reps of bench Press @ 70% 15 seconds REST 2 minutes between rounds To be posted

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Monday, June 22 Gym Open @ 5:20pm

It was great to have Jay and Lacey run the seminar for this Sunday at CrossFit DSF PREPARATION: Run 2 laps inside school Side shuffle down main hallway and back Duck Walk and Duck Hops STRENGTH: 3 rounds of the … Continue reading

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