Angelas Audrey came to visite CFW
A. 3 Rounds at 90%
8 OH Walking Lunges
8 Box Jumps
rest 1 min between rounds
B. 3 Rounds at 90%
8 Power Cleans
8 Shuttle Runs
rest 1 min between rounds
B. 3 Rounds at 90%
8 Thrusters
8 Barbell Hop Burpees
rest 1 min between rounds
Please post results to comments.
A. Build to a heavy single Overhead Squat
B. 5 Rounds For Time:
6 Shuttle Runs
6 Box Jumps (30/24)
Please post results to comments.
Kettle bells go up...and they stay there...
For Time:
Row 500M
10 Shuttle Runs (run 10M forward + 10M backward)
20 Toes to Bar
30 Clean & Jerk (135#/95#)
20 Pushups
10 Shuttle Runs (run 10M forward + 10M backward)
Row 500M
Beast Double
Do the following anytime during the day or at the Advanced Class at 2PM
For time:
10 Pistols
90 double unders
8 pistols
70 double unders
6 pistols
50 Double unders
4 pistols
30 double unders
2 pistols
10 double unders
This is a friendly reminder that the speed limit in the driveway and parking lot of our new facility is 15km per hour. We understand that this feels like a snail’s pace, however, this rule is in effect for safety and we would ask that all members be mindful of sharing the driveway and parking lot with our neighbours.
Rich and Davinder
A. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time:
15M shuttle run (suicides)
DB Floor to overhead (55#/35# per hand)
B. Max seconds in front plank
Rest 1 min
Max seconds in side plank left
Rest 1 min
Max seconds in side plank right
Level 1 Class 6PM:
A. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time:
Row for calories
Med Ball Cleans
Please post results to comments.
NEWS
The move is still scheduled for this Thursday and CFW will be closed for one day only. Classes will resume on Friday at the new location, 739 Lagimodiere Blvd. The new facility currently has a shower in the men’s room and a shower in the ladies room. 4 additional individual showers/changerooms will be built in the next few weeks so we will have a total of 6 showers. We also have a bunch of upgrades and renos scheduled to be done in the next couple of weeks and new equipment slated to arrive before the holidays. Christmas at CFW will be awesome!!! Should we have a holiday potluck & party?
FrostFit Registration will be up on Monday. We have a discount for CFW members and will give you guys a day or two to register before we send out emails to other CrossFit facilities to announce registration.
We have a nutrition seminar scheduled for Monday, December 12th at 6:30. This free seminar will review the basics of WHAT to eat and HOW to eat and will also include some tips and tricks for the holidays.
Complete 6 rounds:
3 Hang Power Cleans @ 80% of body weight
3 Shuttle Runs
Rest 45 seconds
For the shuttle runs:
Start in the middle of the floor. Sprint to the brick wall. Turn around quickly and sprint to the drywalled wall. Turn around quickly and sprint back to the middle of the floor. Walk back to the middle of the floor to start the next rep. The idea is to be moving as fast as possible, so if you need to take a few seconds to recover between sprints that is acceptable. Max efforts is the goal. In other words, do not rush from one sprint immediately into the other…
For those competing in the Big Dawgs Championship Series this weekend, the weight should feel only moderately heavy and very fast… 1 shuttle run per round (make it count!)
Happy Birthday to Shakey and Steve A.!
