WOD

Wednesday, March 4, 2020

Floor Press
4 Rounds
300m Row
Length Farmer + OH Carry
6 Burpees
Rest

Tuesday, March 3, 2020

Deficit Deadlift

Barbell Hip Thrust
3 x 10

Saturday, March 7th “Grace” at 8:30AM
Please sign up online so we can plan the heat schedule.

Monday, March 2, 2020

AMRAP in 20 Minutes:
3 ManMakers 
6 C2B or Pull Ups 
9 V-Ups
Lap Backwards Sled Drag 

CrossFit Kids 6 – 13 years
Next 6 week session starts tomorrow at 4:30.
March 2nd to April 20th (no classes on March 23rd & April 13th)
90+GST

CrossFit Teens 13 – 17
Next 8 week session starts March 31st
Tuesdays and Thursdays at 7:15PM
$195+GST

Sunday, March 1, 2020

Hang Power Clean 
9 x 3
 
4 Rounds For Time:
400m Run 
20 Wall Balls 

Saturday, February 29, 2020

3 Sets 
:30 Chin over bar hold
2 Wall Walk 
 
8 Rounds
30 DU 
9 Dips 
6 Alternating DB Snatch 
Rest 
 
Next weekend at 8:30 – Birthday “ Grace” 
 
 

Friday, February 28, 2020

Box Squat

Deadlift
8 x 1
Barbell Row
4 x 8
Optional Cash Out
3 Sets
:30 Wall Sit
:30 Step Ups
:30 Wall Sit
:30 Lunge
Rest

Thursday, February 27, 2020

6 rounds,  40 on / 40 off
12 Calories Row 
Max Reps  Burpees 
 
6 rounds, 40 on / 40 off
3 Lengths Sandbag Carry 
Lunges 
 
6 rounds, 40 on / 40 off
12 Cal Bike  
Max Plank 

Tuesdays and Thursdays 1PM – remember to sign in by 10am same day if you would like to attend.

Saturday, March 7th “Grace” at 8:30AM
Please sign up online so we can plan the heat schedule.

Wednesday, February 26, 2020

Turkish Get Up

6 Rounds
4 Ground to Overhead
8 Toes to Bar
6 Lateral Ball Slam

Tuesday, February 25, 2020

Close Stance Back Squat

Good Morning + Reverse Lunge
3 x 8
2 Sets
50 Banded Hamstring Curls
30 Banded Good Mornings

Monday, February 24, 2020

3 Rounds
600m Run
20 Pull Ups
20 SDHP
20 HR Push UPs
Rest