10 Minutes of MU or Pull Ups work

For Time:
1000m Row
3 Rounds
10 HSPU
15 Push Press
20 Squats
Run 800m

Power Clean + Hang Power Clean

AMRAP in 15 min:
4 Ground to OH
8 T2B
6 Lateral Ball Slam
Rest

Front Squat

Good Morning + Reverse Lunge
3 x 8

Barbell Hip Thrust
3 x 10

AMRAP in 30 minutes:
400m Run
15 Push Ups
40 KB Swings
15 Pull Ups
DU’s

CrossFit Kids, Monday at 4:30.

Bench Press
4 x 6

For Time:
30 Cal Row
20 DB Thrusters

9AM – Nutrition Seminar with YQL Nutrition .
Please bring an extra chair if you’d rather not sit on a bench or box.

10 Minutes of Handstand Work

EMOM in 16 minutes
1) 10 Burpees
2) 3 Power Cleans

Sunday 9am – Nutrition Seminar with YQL Nutrition .
Please bring an extra chair if you’d rather not sit on a bench or box.

Back Squat w/ Bands

4 Sets
8 Pull Ups
Length Seated Rope Pull
Lap DBall Carry

Hip Circle Glute Bridge
4 x 20

Need to know today how many people to expect for the Nutrition Seminar with Robyn Stewart .
Sunday at 9am.  Please sign in online
Let Suz know if you are brining extra people.

AMRAP in 10
100 Cal Row
50 RKB Swings
Max Reps KB Clean & Jerk

AMRAP in 10
30 KB Clean & Jerk
50 RKB Swings
Max Cal Row

AMRAP in 10
800m Run
30 KB Clean & Jerk
Max Reps RKB Swings

Nutrition Seminar with Robyn Stewart this Sunday at 9am. Please sign in online so we know how many people to set up for. Let Suz know if you are brining extra people.

Press

For Time:
21 Overhead Squat
15 Toes to Bar
15 OHS
12 T2B
9 OHS
9 T2B

1PM Class is back on for September. Please sign in online.

Deadlift off Blocks

3 Sets
Wall Sit
8/ Bulgarian Split Squat
Wall Sit
Sled Drag
Rest

For Time:
500m Row
10 Bar MU
100 DU’s

Rest

25 Burpee Over Box
20 C2B
25 Burpee Over Box

Rest

100 DU’s
20 Pull Up’s
500m Row

Nutrition Seminar with Robyn Stewart
Sunday, September 15th at 9am

Living in Lethbridge Canada, Robyn Stewart has a love for being active and living a healthy lifestyle. She developed a curiosity and passion for all things nutrition, paired with a love for CrossFit and feels extremely lucky to be able to help others achieve their personal goals.

As a Registered Nurse, Robyn understands that addressing clients as a whole person is essential in order to achieve their goals — it’s not just about food!

Robyn holds the following certifications:
Precision Nutrition – Level 1 Coach
Nutritional Coaching Institute – Level 1 Certified
Nutritional Coaching Institute – Hormone Certified

Nutrition Challenge!

October 20th to November 30th – Stay tuned for more details.

Hang Power Clean
9 x 3

3 Rounds
Lap Overhead KB Carry
2 Laps Farmers Carry
1 Lap Prowler Push
10 Jumping Lunges
rest

StrongHuman Chief

Teams of 3 (or Solo)
3 D-Ball Over Shoulder
6 Push Ups
9 Squats

Teams of 3:
5 Rounds
5 minute AMRAP, 1 minute rest.

Solo:
5 Rounds
3 minute AMRAP, 1 minute rest.

Back Squat w/ Bands
5 x 5

Sumo Deadlift
6 x 3

Optional Cash Out

10 Minutes of HS Work

4 Rounds, EMOM
50 DUs
12 Box Jumps
Max Reps S2OH

Bench Press

18.5
AMRAP in 7 Minutes
3 Thrusters
3 C2B
6 Thrusters
6 C2B
…

Close Stance Back Squat

Back Squat Challenge

3 Sets
8 per Leg Romanian Deadlift
Lap Reverse Lunge Sled Pull

Holiday Hours today – 8 and 9:30am

3 Rounds
600m Run
20 Ring Dips
20 Sumo Deadlift High Pull
20 Push Ups
Rest

CrossFit Kids and Teens registration is open. Click here to register.

Press
4 x 5

Muscle Up Skills
10 Minites

For Time:
25 Burpee Over Box
50 Cal Row
80 RKB Swing

Teams of 3
2 Rounds, 12 min work/ 3 min rest
30 DUs
10 Snatch

Solo
2 Rounds, 6 min on/ 3 min 0ff
30 DUs
10 Snatch

Back Squat w/ Bands
5 x 5

Conventional Deadlift
8 x 1

Deadlift Isometric Holds

3 Sets
10 Seated Band Row
7 Ring Dips

AMRAP in 20
500m Row
20 T2B
20 Push Ups

Hang Power Clean
3RM

4 Rounds
10 Box Jump
18 DB Walking Lunge
Prowler Push
Rest

Deficit Deadlift

3 Sets
8 Romanian Deadlift
8 Dumbbell Row

Sled Drag

Handstand Holds

5 Rounds, on 3 minutes
200m Row
10 Thrusters
10 Burpee over bar

Bench Press

3 x 8

5 Rounds 
Parking Lot DBall Carry 
10 Jumping Lunges 
10 Ring Rows
Run

“Reggie”
In 16 minutes:
Derek’s Mile
with time remaining,
Max Reps KB Widow Maker

Box Squat
8 x 2

Deadlift off Blocks
1 x 5

3 Sets
12 Medball Hamstring Curl
25 Glute Bridge
:60 Plank

8AM is popcorn and “movie” hour to watch Coach Jodi compete in Montreal at the World Masters.  Go Jodi! #jodithenorth

Watch live
https://montrealmasters2019.com/live

Teams of 2, AMRAP in 25 Minutes: 
1000m Row 
50 Power Clean & Jerk  
25 Slam Balls  
15 C2B Pull Ups 

Press

2 Rounds
800m Run
15 Burpee
12 Deadlift
6 Renegade Row