Monthly Archives: November 2016

Monday, November 21 Gym Open @ 5:15pm

5 DicFit charter member, Josh, hooked up the crew at the CrossFit Invitational in Oshawa this weekend! *As today is a Snow day at school, the school is technically closed after 3:00pm – please use the front left-hand side door … Continue reading

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Friday, November 18 Gym Open @ 6:15am

Sean on assignment in Buenos Aires, Argentina at BiggCrossFit PREPARATION: STRENGTH: Bench Press as follows: 3 reps @ 75% 5 reps @ 75% REST 90 seconds between sets 3 reps @ 80% 5 reps @ 80 REST 2 minutes between … Continue reading

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Thursday, November 17 Gym Open @ 6:15am

PREPARATION: Row 600m 10 Good Mornings with 65/45 8 Inchworms STRENGTH: Deadlifts as follows: 3 reps @ 75% 5 reps @ 75% REST 90 seconds between sets 3 reps @ 80% 5 reps @ 80 REST 2 minutes between sets … Continue reading

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Wednesday, November 16 Gym Open @ 6:15am

PREPARATION: 3 rounds of: 8 DB Hang Cleans 1 Strict Pull Up + 2 Chest to Bar Pull Ups + 3 Kipping Pull Ups 250m Row STRENGTH: Every 2 minutes, for 18 minutes (9 sets): *Sets 1-3 – 3 reps … Continue reading

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Tuesday, November 15 Gym open @ 6:15am

PREPARATION: STRENGTH: Every 90 seconds, for 4 and 1/2 minutes (3 sets): 1 rep of 3-Position Snatch @ 65-75% (high hang, mid-thigh, floor) Followed by… Every 90 seconds, for 4 and 1/2 minutes (3 sets): 1 rep of Hang Snatch … Continue reading

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Monday, November 14 Gym Open @ 5:15pm

PREPARATION: Run 3 laps 10 Bottoms Up KB Strict Press with hand against wall 10 Squat Barbell Sots Press ( I will explain) 10 DB Thrusters STRENGTH: tonight, we are changing it up  spend 20 minutes to establish a 1 … Continue reading

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Friday, November 11 Gym Open @ 6:11

  Thanks to those selfless soldiers and their families who have (and continue to do so) put their lives on the line for all of us… PREPARATION: The Dynamic Warm Up Program 1) KB Swings x 10 2) KB Squats … Continue reading

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