Place a mark an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

This week's 2-a-days will be Wednesday and Saturday

Up next is the youngest of our athletes competing at the Sask CrossFit Challenge on Sept 18

 

 

 

Name: Jory Cooper

 

Age: 15

Your day job?: none (student)

How long have you been doing CrossFit?: Since Late May

What keeps you coming back?: Community, And the post workout energy 

Your sports/fitness background: Always have played sports. Never been committed to working out until i was introduced to CrossFit.

 

Division you're competing in: 3

Favorite move or WOD: Deadlift

Least favorite move or WOD: Thruster

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

***Please note the class cancellations for today and Monday. We added extra classes on Tuesday though!

Name:  David "Boss" Rylee

Age: 32 (today!)

Your day job?: CrossFit IS my day job

How long have you been doing CrossFit?: 2ish years

What keeps you coming back?:  I love the post WOD feeling, but more than that I love to see my athletes do things they never thought possible.  That look of excitement when they lift a weight they've never done, or get their first pull up.  Great people achieving amazing things. It's an awesome thing to be a part of. 

Your sports/fitness background: Mostly independent sports like snowboarding and a lot of "reps and sets" training before CrossFit

Division you're competing in: I will be getting my butt kicked in Div 1

Favorite move or WOD: Anything with Muscle ups

Least favorite move or WOD:  Anything with Thrusters

Almost everyone chooses a big nasty chipper on their B-day so I went another direction.  No sweat angels today!

WOD

For max load:

Back Squat 3-3-3

Shoulder press 3-3-3

Deadlift 3-3-3

*and by wisest, we mean oldest :-)

Three rounds for time of:
21 Pullups
21 Ring dips
50 Squats

NOTE:

Many of us are off to Calgary this weekend for the Level 1 CrossFit Certification and Exam. Please note the class cancellations for Saturday and Monday. We've also added extra classes to Tuesday to make up for it. 

We are sad to say one of our most dedicated athletes, Ryan Johnson, is leaving us this week for greener pastures in Vancouver. To commemorate his departure he has come up with one last WOD. One last brutal, long, awful WOD. Don't blame us, this was all his idea!

Good luck Ryan. We will miss you!!

"Ryan J"

3 ROUNDS FOR TIME:

400m run

50 wall balls (20/14lbs)

400m run

50 sit ups

400m run

50 KB swings (1.5 pood/1 pood)