5 sets:
Barbell Lunge 3-5/leg
Row 60s @ 90%
rest 3:00
+
3 sets:
Hanging leg raise 10-20
Row 60s @ 90%
rest 2:00
+
3 rounds for time:
Hip extension 30 reps
Jump switch lunge 30 reps

Reminder: the gym is closed Friday for Canada Day, except for a Team Workout at 9am.   Expect a fun workout, the word “epic” is being thrown around…  Don’t forget to wear your red and white.

“Calysta”
Run 1 lap
Burpee + jump over box/paralette x 15
30 pull-ups
100 squats
30 pull-ups
Burpee + jump over box/paralette x 15
Run 1 lap

Advanced Class (6AM Only)
Same as group class (use Room B for pull-ups… use high things for jump overs…)

A1. Incline Bench 3-5 reps x 5 sets @ 30X1; rest 120s
A2. Romanian Deadlift 3-5 reps x 5 sets @ 40X1; rest 120s
B1. Toes to bar 8-10 @ 20X0; rest 10s
B2. GHD Sit-ups x 15; rest 10s
B3. Russian KB Swing x 15; rest 120s
4 sets

“Super Spy vs. Spy”
4 rounds:
Run 2 laps
Row for max meters while your partner runs

That means each person does 4 runs & 4 rows
Rest 1 minute b/t rounds.

Advanced Class (6AM only)
Run 5km for time

A1. Push Press 3-5 reps @ 12X1 x 5 sets; rest 120s
A2. Supinated sternum chin-ups 3-5 reps x 5 sets @ 31X0; rest 120s
+
8 sets:
Sprint 50m, walking rest 1:00

A. Barbell Lunge (not walking lunge) 4-6/leg x 5 sets; rest 120s b/t legs
B1. Toes to bar 8-10 @ 20X0; rest 10s
B2. GHD Sit-ups x 12; rest 10s
B3. Wall Ball x 15; rest 120s
4 sets

5 sets:
Run 1 lap
15 overhead squats @ 95#/65#
15 kb swings @ 55#/35#
rest 4:00

Advanced Class (6AM only)
6 sets:
Snatch 80% 1RM
Overhead squat x 6 reps
15 toes to bar
rest 4:00

B’s Last Day
By request of some sentimental folks I’ve designed a special workout here for my last day of coaching group classes. Some memories from my coaching & athletic career are embedded in here.

Part A:
(the official opener to any workout at River City CrossFit)
- Run or Row
- Joint mobility
- 3 rounds of push-ups, pull-ups, sit-ups, squats, erector crunches (AbMat back extensions)

Part B:
(this was the workout that changed my life as an athlete. competition has a lot to teach you. I performed this workout in Arizona at the Great Basin Regionals where I had pulled my wife off of vacation in Vegas to compete instead. It was the first workout of my first competition. I had done team sports before, but never anything like this. Something came alive in me that day and everytime I think about this challenge I still get butterflies.)
for time;
5-4-3-2-1
Power Snatch, 135# (split snatch preferred)
Sandbag Run 100 ft (one run per round)
(workout finishes after the last snatch)

Part C:
(this was the first workout I ever coached under the “River City CrossFit” name. Dan Gange was the only participant at 6:15AM in the pitch dark of Assiniboine Park on Monday, September 10, 2007. When I came home from this session I decided to notify the PSP recruiter that I was not interested in the position for which I had interviewed the week before – I wanted to do this instead).
1 minute of each, then 45s of each, then 30s of each and then 15s of each:
Pull-ups
Squats
Sit-ups
Burpees

Part D:
(the official closer of any workout at River City CrossFit)
“Boat Rockers” 8 x 5 rocks/5s hold

As we say goodbye to Brendan, know that without him CFW might not even exist.  When I first discovered CrossFit, I tried to do it on my own at  Goodlife.  Not so good.  Enter River City CrossFit.  If Brendan hadn’t been there running River City CrossFit, I’m not sure if I would have fallen in love with CrossFit the way I did.  I don’t know if I would have given up my old career to start CFW.  It was Brendan who taught me how to do it properly.  He first gave  me a chance to coach others.  He was open teaming up with us and open to letting the club he had built, River City CrossFit, evolve into something even bigger.   For all of this, thank you Brendan.  Have a wonderful last day, Coach B.  We’ll miss you! Brendan is coaching the noon, 3pm and 4pm classes so come by for one last workout coached by Brendan.

-Tania

Lots going on today.  Remember to come out at 7pm tonight for our info session on toxicity.

3 sets:
6 fast tire flips
60s kettlebell swing, russian 55/35 @ 90%
rest 2:00
+
3 sets:
Rope climb – tough (do from seated, legless, L and more than once, if necessary)
60s burpees @ 90%
rest 2:00
+
3 rounds for time:
20 kb swings
10 burpees

Advanced Class (6AM Only)
“Small”

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters

A1. DB Incline bench press 6-8 reps x 3 sets @ 30X1; rest 60s
A2. Romanian Deadlift 6-8 reps x 3 sets @ 30X1; rest 60s
+
“Rings Lynne”
5 sets:
AMRAP ring push-ups
AMRAP ring rows

rest as needed