WOD

Tuesday, September 10, 2019

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

Starts next week! Tuesdays and Thursdays for 8 Weeks.

Starts next week! Mondays and Wednesdays for 6 weeks.

Monday, September 9, 2019

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.

Sunday, September 8, 2019

Hang Power Clean
9 x 3

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

Saturday, September 7, 2019

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.

Friday, September 6, 2019

Back Squat w/ Bands
5 x 5

Sumo Deadlift
6 x 3

Optional Cash Out

Thursday, September 5, 2019

10 Minutes of HS Work

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

Wednesday, September 4, 2019

Bench Press

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

Tuesday, September 3, 2019

Close Stance Back Squat

Back Squat Challenge

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

Monday, September 2, 2019

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.

Sunday, September 1, 2019

Press
4 x 5

Muscle Up Skills
10 Minites

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