WOD

Workout Of the DAY

November 13, 2019

4 rounds

3 min AMRAP

2 rope climbs

15 DB Squats (2x 50/35)

45 Double unders

rest 3 mins

November 12, 2019

OT90s x 10

Odd: 5 Back Squat - build from 50% to heaviest set of 5

Even: 5 Strict Pull ups

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For time:

45/30 Bike Cals

45 Strict HSPU

November 11, 2019

Our remembrance day tradition is to take on CrossFit.com Hero WOD "Ship", named for Prescott Shipway from Esterhazy, SK. "Hero" workouts are always especially tough, long, heavy, and gruelling - a small, and ultimately inadequate way to recognize and honor those men and women that have made the ultimate sacrifice. Keep that in mind as we undertake this workout today.

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 in Kandahar province, Afghanistan.

He was killed when the armoured car he was in, was hit by a roadside bomb while on patrol in the Panjwaii district of Kandahar province. Seven others were injured in the attack. Shipway was one week away from finishing his rotation.

He is survived by his wife DeeDee, son Hayden, and daughter Rowan. His sister, Samantha is also in the military.

Lest we forget.

"Ship"

9 round...

November 10, 2019

OTM x 10

2 Pause Front Squat - Build from 50%

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10 min AMRAP

1-2-3-4-etc

Strict Pull up

Ring Dip

With optional vest

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November 9, 2019

 Partner Saturdays!!

With a Partner

4 rounds

20 Power Snatch (135/95)

20/15 Cal Bike each

20 Overhead Squat (135/95)

20/15 Cal Row each

November 8, 2019

AM Classes - Regular Schedule at both locations

OTM x 30

1) 30 sec Wall Balls

2) 30 Sec HS walk, Hold or plank

3) 30 Sec Double unders

4) 30 Sec GHD Sit ups

5) 30 Sec KB swings

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PM Classes - 4:30, 5:30, 6:30 at East Location

It's 80s night for the final workout of the 2020 CrossFit Open! Everyone is welcome:-)

CrossFit Games Open 20.5

For time:

40 Muscle Ups

80 Cal Row

120 Wall Balls (20lb to 10'/ 14lb to 9')

Scaled:

For time:

40 Chin over bar pull ups

80 Cal Row

120 Wall Balls (14lb to 10'/10lb to 9')

 The Dumbbell Demons are collecting items for the SPCA as part of the giveback challenge throughout The Open. The donation bin will be at the gym tonight if you would like to contribute any of the SPCA's most wanted items:

November 7, 2019

OT 90 sec x 7: Clean Pull + Hang Clean + Push Jerk + Clean & Jerk

- build from 50% of best C&J

3 rounds

10 Clean & Jerk (135/95)

10 Bar Muscle ups*

Scaled: 

3RFT:

10 Clean and Jerks (50%)

10 C2B Pull Ups*

*Save The Hands Option for those doing 20.5 tomorrow: 10-15 strict HSPU or honest push ups

November 6, 2019

15 min to work to back squat 1RM

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The #xmasburpees are coming!!! We better get ready...

Open Workout 12.1

7 min AMRAP

Burpees

November 5, 2019

 It's BRING A FRIEND DAY! Visitors are welcome to join us for a free workout in any class, all day long, at either location

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12 min AMRAP

12 DB Snatch

12 Overhead Lunge

12 Toe to Bar

Straight into

6 min Max Cal Row, Ski or Bike with a partner

November 4, 2019

Congratulations to the Committed Club for Oct 2019! These hardworking folks made their health and fitness a priority and got to the gym for 20 or more workouts in the month. Way to go!!

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2 rounds

2 min AMRAP

Front Squats (185/125)

1 min Rest

2 min AMRAP

Rope climb

1 min Rest

2 min AMRAP

HSPU - strict if able

1 min Rest

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