Holiday Hours
Monday, Aug 5 – Classes at 8 & 9:15. Added a 10:15 Mamas n’Papas. No evening classes.

Pause Front Squat
Work up to a heavy set of 3

AMRAP in 7:00
20 Box Jump
15 Ball Slams
10 Sit Ups
1 Lap Backward Sled Drag

Partner WOD box jumps

9am Class

Bench Press w/ Bands
3 x 3 Wide Grip
3 x 3 Med Grip
3 x 3 Close Grip

4x
8 JM Press
Max set Band Pull aparts

3 rounds
1:00 Sledgehammer Swings
1:00 Strict Assisted Muscle Ups
1:00 Plank

10am Class

“To The Speedbump & Back”
10 Rounds for Time:

1 Power Clean 135/95
3 Hang Squat Clean
2 Push Press
30m Sprint
rest equal to work.

Holiday Hours
Monday, Aug 5 – Classes at 8 & 9:15. Added a 10:15 Mamas n’Papas. No evening classes.

Lifting Club today at 11:00

Box Squat w/ Chains
12 x 2

Good Mornings
4 x 8

AMRAP in 5:00
Row 150m
5 Burpess

rest 2:00

AMRAP in 5:00
Run 200m
10 KB Swings 55/35

Holiday Hours
Tonight – No 7pm Class
Monday, Aug 5 – Classes at 8 & 9:15. Added a 10:15 Mamas n’Papas. No evening classes.

Run “Derek’s Mile”

Rest 5:00 +

Tabata Intervals:
Pull Ups
Squats
Bike

Run 400m

No rest between Tabata intervals and the 400m run.

The hullabaloo before partner WOD.

Holiday Hours
Friday, Aug. 2  – No 7pm Class
Monday, Aug 5 – Classes at 8 & 9:15.  Added a 10:15 Mamas n’Papas. No evening classes.

Skill Transfer Exercises

Power Clean
Work up to 1RM

3 x
Max set Ring Dip
:30 – 1:00 Weighted Plank

Partner WOD

4oom Sandbag Zercher Carry
42 Pull Ups
42 HR Push Ups
42 Box Jumps
400m Farmers Carry 45/30
30 Pull Ups
30 HR Push Ups
30 Box Jumps
400m Farmers Carry 45/30
18 Pull Ups
18 HR Push Ups
18 Box Jumps
400m Sandbag Zercher Carry

Sandbag – each time you need to switch who carries the bag, you both do 5 Burpees.
One person working at a time on Pull Ups, Push Ups and Box Jumps – both partners complete each movement before moving to the next.

SsssGo

Snatch
Work up to a 1RM

4x
10/leg DB Walking Lunge
20 Laying Band Leg Curls

350m Row x 3

Rest 5:00+

AMRAP in 12:00
1 lap Lateral Sled Drag w/ Crossover
30 KB Swings 55/35
:30 Rest

9am Class

9 x Power Clean Complex
1 High Hang + 1 Mid Thigh + 1 At Knee

Kneeling SA KB Press
4 x 6/arm

4x
12 Sandbag Bent Row
12 Band Lat Pull Downs

10am Class

5 Rounds

25 Cal Bike
8 Hang Power Clean 135/95
12 Lateral Hop over Burpees
Rest 2:00

Cash Out
3 X Hollow Body Max Hold

AMRAP in 20:00

6 DB Press 45/30
6 Deadlift 225/155
12 Body Row
200m Run

Please resist the urge to drop DB’s and KB’s from overhead. Should you feel a need throw something to the ground, try the new ninja black 20lb slam balls or beat the tires with sledgehammers.

High Hang Snatch
5 x 3

Snatch Complex from Blocks
9 x 1 High Pull, Flat footed + 2 Snatch

Snatch Deadlift
3 x 8

AMRAP in 6:00
20 DU’s
20 Sit Ups

Darren Rope Climb PR

Tabata Mash Up

Sledgehammer Swings
Split Jump

Rest 2:00

Banded Russian KB Swings 55/35
Wall Ball 20/14

Weighted Side Plank
3 x :30 R/L

Power Snatch
Work Up to a 1RM

4 Rounds for time:
20 Cal Bike
6 C 2 B Pull Ups
6 Ring Dips

10 Power Clean 135/95
200m Run

Rest 2:00

10 Power Clean
400m Run

Rest 4:00

10 Power Clean
“The Bruce” (1252m) Run

Overhead Squat
Work up to a 1RM

Romanian Deadlift
3 x 8

3x
2 Rope Climb
10 GHD Sit Ups
10R, 10L Pistol Squats

9am Class

Power Clean Complex
9 x 1 Mid Thigh + 1 Knee + 1 Floor

4x
1 Lap Sled Face Pulls
Max Set Banded Push Ups
1:00 Weighted Plank

800m Run

10am Class

7:00 AMRAP at each Station, 2:00 Rest btw

5 Pull Ups
10 Push Ups
15 Squats

150m Row
20 Du’s

6 Sandbag Hang Power Clean
Parking Lot Run

Heaving Snatch Balance
5 x 3

Snatch Complex from Blocks
9 x 1 High Pull, Flat footed + 2 Snatch

4 x
8 – 12 Seated Good Mornings
8 – 12 Glute Ham Raise
1 Lap Backward Sled Drag

Reps 15 – 12 – 9 – 6 – 3
Rest 2:00 – 1:30 – 1:00 – :30

Deadlift 225/155lbs
Hang Power Clean 40/35 DB’s
Burpee Box Jump w/o push up

3 x 3 Split Push Press BN

3 x 3 Split Jerk BN

Split Jerk
Work up to 1RM

3x
Max Hold Tuck Position
15 Banded Tricep Push Down

3 Rounds for time:

30 Box Jump/Step Down
20 Pull Ups
10 Push Up Burpees
800m Run

Cash Out
3 x 15 GHD Sit Ups

Front Squat
Work Up to a 1RM

3x
16 (8R/8L) DB Bulgarian Split Squat to OH
8 Barbell Glute Bridge

4 rounds
15 Cal Bike
1 Lap Lateral Sled Drag
5 Hang Snatch 95/65
1:00 rest

300m Row x 3

Rest 5:00+

AMRAP in 12:00

30 DU’s
10 SA KB High Pull 55/35
10 Slam Ball
10 Ring Dips

9am Class

Push Press
9 x 3

3x
Max set Wide Grip Pull Up
20 Single Arm DB Press (10R/10L)

3x
12 Straight Arm Lat Pull Down
20 Single Arm DB Row (10R/10L)

10am Class

Partner WOD

AMRAP in 10:00
1 Lap Seld Drag
10 Split Jumps
10 Sledge Hammer Tire hits (5R/5L)

Rest 3:00

AMRAP in 10:00
Suicide Run
10 Hang Power Clean to PP 40/25
10 Renegade Row (5R/5L)

Partner WOD – find the lawn chair that can hold your combined weight.

Reminder the BBQ is today!  Address is at the front desk.

“The Chief”
5 x max rounds in 3:00on/1:00 off
3 Power Clean 135/95
6 Push Ups
9 Squats

Cash Out
Wighted Bridge
4 x :30

Snatch Balance
5 x 3

Snatch Complex from Blocks
9 x 1 High Pull, Flat Footed + 2 Snatch

4 x
10 SL KB Crossover RDL
10 Good Mornings
10 KB Cross Chop

Mamas and Papas Class

AMRAP DU’s in 3:00

Rest 5:00 +

3 Rounds, Score each round separately

30 Cal Bike
1 Length OH Walking Lunge 45/25
15 Deadlift 225/155
6 MU’s
Rest 2:00

Push Jerk
Work Up to 1.1. Max

Snatch Long Pull Complex
5 x 1
Mid Thigh + Below Knee + Floor

Tabata
Diamond Push Up
Pull Ups

For Time:

Run 200m
15 HSPU or Press 95/65
15 OHS 95/65
15 K2E’s

Run 400m
10 HSPU
10 OHS
10 K2E’s

Run 800m
5 HSPU
5 OHS
5 K2E’s

HB Box Squat
work up to 1RM

4x
Length Sled Drag Bear Crawl
8 Bent Over Barbell Row

3 Rounds for time:
20 Banded Russian KB Swings 55/35
3 x 1 Power Clean + 2 Front Squat 135/95

3 Generations – Al, his son Rob and Granddaughter got to enjoy a CF WOD together in Saskatoon last week.

9am Class

5 x Max Handstand Hold

4 x
8 – 10 Med Ball Power Drop
1 Length Sled Drag Row
1 Length Sled Drag Press

5 rounds AMRAP in :30 on :30 off
Burpee Pull Ups

10am Class

Partner WOD

Tire Flips
Burpees

SA Power Snatch 40/25
Jumping Pull Ups

Walking Lunge
KB Swings 55/35