Monthly Archives: February 2017

Tuesday, February 28 Gym Open @ 6:20am

PREPARATION: 2 rounds of: Row 20 Calories 10 DB Strict Press 8 DB Push Press 6 DB Push Jerk Strength/Met-Con WOD: “Press Room” 5 RM Strict Press 3 RM Push Press 1 RM Push Jerk Then, AMRAP in 8 minutes … Continue reading

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Monday, February 27 Gym Open @ 5:20pm

PREPARATION: Run 2 laps 15 Goblet squats 10 Back Squats 8 Front Rack Lunges  STRENGTH: In 30 minutes (including the first three warm-up sets): 1 set of 8 reps @ 40% 1 set of 6 reps @ 55% 1 set … Continue reading

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Friday, February 24 GYm Open @ 6:20am

PREPARATION: 5 Burpee Box Jumps 10 DB Alternating One Arm Snatch 5 Burpee Box Jumps 20 DB Alternating One Arm Snatch STRENGTH: E2MO2M, for 14 minutes, Bench Press as follows: 1 set of 10 reps @ 40% 1 set of … Continue reading

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Thursday, February 23 Gym Open @ 6:20am

https://journal.crossfit.com/article/20-years-after-the-crawl watch the entire episode – it is only 5 minutes long – it is inspirational on a few levels PREPARATION: Three sets of: 10 reps of Alternating Reverse Lunges with DB Rest 30 seconds 10 Bent-over Row with DB … Continue reading

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Wednesday, February 22 Gym Open @ 6:20am

David Hallam working out in Brampton at Full Metal CrossFit PREPARATION:  3 rounds of: Row 15 calories 10 DB Hang Power Cleans 10 DB Step Ups STRENGTH: Take 20 minutes to establish a 1 rep Max today of the following … Continue reading

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Tuesday, February 21 Gym Open @ 6:20am

On location… PREPARATION: Row 20 Calories 20 DB Hang Snatch Row 16 Calories 16 DB Snatch Row 12 Calories 12 Barbell Power Snatch STRENGTH: In 25 minutes establish a 1 rep Max of the following Complex: 1 Hang Power Snatch … Continue reading

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Monday, February 20 Gym Open @ 4:45pm

Marla makes the right choice:) PREPARATION: Run 1 lap skip down Great Hall with skipping rope 10 Goblet Squat with pause 8 DB Overhead Squats 6 Back Squats with barbell STRENGTH: Back Squat as follows: 1 set of 8 reps … Continue reading

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