Week of Oct 2 - Oct 8
- Jocelyn Rylee
- Oct 1, 2023
- 1 min read
Chris and Ang from the Saskatoon Police Service teamed up to create a wonderful community fitness event in Saskatoon aimed at inspiring confidence, capability, and better health among their first responder peers. Heading into their second year, they discuss what they've learned, what keeps them motivated, and their aspirations for the future of this event. Check out yxefrff.ca, follow @yxefrff on instagram, and learn more about OSI-CAN at www.osi-can.ca
Mobility with Physiotherapist and CF-L1 Nick Allard starts this Wednesday at 10:30am. 5 weeks with a pro to improve your flexibility and movement quality!
Fall session II of NextGen CrossFit Kids begins next Wednesday Oct 11 (after thanksgiving). Registration is now open!
Workouts for the Week
Monday Oct 2
🥳🎈🎉🎂 Happy Birthday today to Jeff Sinden!!
Skill: Turkish Get Ups
5 RFT:
18 DB Step up (2x50/35)
15 Toes to Bar
12 DB Push Press (2x50/35)
Tuesday Oct 3
OT2.5M
Front Squat 3x2
Back Squat 4-4-4-max rep
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In 7 mins
1000m Row or Ski
Max Burpee Box Jump (24")
Wednesday Oct 4
3 rounds, 1 min at each:
Ski Cals
Pull ups
-rest-
Bike Cal
Push ups
-rest-
Row Cals
Air Squats
-rest-
with optional Vest
Thursday Oct 5
🥳🎈🎉🎂 Happy Birthday today to Danielle Epp!!
OTM x 15
1) Sand Bag Carry
2) DB Farmer Carry
3) KB Front Rack Carry
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With a partner or group of 3
15 min max Bike cals with plank hold
Friday Oct 6
OT2.5M x 5
10 Romanian Deadlift + 5 Push Press
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6 min AMRAP
1 Wall Walk
3 Hang Power Clean
6 Front Rack Lunge
RX 135/95
Beast 165/115
Saturday Oct 7
OTM x 15... choose the option you can get 15/15:
Beginner) 3 Front Squat + 3 Burpees + 3 Pull ups
Intermediate) 3 Hang Squat Clean + 3 Burpees over bar + 3 CTB pull ups
Advanced) 3 Squat Cleans + 3 Burpee Box Jump + 3 Bar MU or Strict Pull up
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18 min AMRAP
30/20 Cal Row
30 Wall Balls (20/14)
30/20 Cal Bike
30 KB swings (24/16)
Sunday Oct 8
5 rounds
15 Deadlift (155/105)
15 HSPU
50 Double unders
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Prowler Push 5 x 50'
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