Canada Day Thursday July 1 2010

Class is at 12:00 today. We will be off Friday with regular classes on Sat and Sun.

Workout of the day to be Announced.

Wednesday June 30,2010

Warm Up:
5 min out 5 min back
Strength:
Bench Press
3 3 2 2 1 1
Wod:

Amrap 12 Min of:
3 K2E
5 Push Ups
7 Squats

Tuesday June 29,2010

Warm Up:
1xCFHQ
Clean skills
Strength:
High Hang Cleans 5 5 5
Wod:

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Monday June, 28 2010

Warm Up:
400M
200 D/U's
Strength:
1 1 1 1 1 1 1
Front Squat

Wod
AMRAP 8 min of:
5x275/185 Dead Lift
3 HSPU
10KB Swings

SATURDAY JUNE 26,2010

NO CLASSES ON SATURDAY.
SUNDAY CLASS IS AT 8:30 A.M
COME AND JOIN US AT THE ELEMENT CHALLENGE. I HEAR THERE ARE 100 ATHLETES SIGNED UP. IT'S GOING TO BE A BLAST.

Friday June 25,2010

Warm Up
2 out 2 back
1xCFHQ
Strength:
Rack Jerk
3 3 3

Wod
3 rounds of:
50 M Broad Jumps
50 M Backwards run
25 Box Jumps
5 Deadlifts 255/180

Thursday June 23,2010

Skill Day!
Come in and work on something you suck at. We al have something to improve on. Take this opportunity to pick the brains of your trainers.