January 2014

Friday Workout Of the Day LIFT Find 1RM Deadlift WOD Fight Gone Bad 3 rounds, 1min each: Wall Balls (20/14) Sumodeadlift High Pull (75/45) Box Jumps (20/16) Push Press (75/45) Calorie Row Rest

Thursday Workout Of the Day LIFT Snatch – Find 1RM WOD ‘Isabel’ 30 Snatches for time (135/95) [youtube http://www.youtube.com/watch?v=-6A6Ip6FCgY]

Wednesday Workout Of the Day LIFT Clean & Jerk – Find 1RM WOD “Grace” 30 Clean & Jerk (135/95)

Tuesday Workout Of the Day LIFT Find 1RM Back Squat NOTE: If you just measured your max back squat for the paleo challenge, do 3 sets of 5 at 80% 1RM WOD “Fran” 21-15-9 Thrusters (95/65) Pullups [youtube http://www.youtube.com/watch?v=gvnbDKqeUr4]

It’s PR week! Get your name up on the board! Monday Workout Of the Day LIFT Press – Find 1RM WOD Elizabeth 21-15-9 Clean (135/95) Dip

We are proud to announce the latest coaches to our team at Royal City, Alora and Brock. Alora has been training with us since we opened in July. She is a tremendous athlete, who is truly passionate about the sport of CrossFit. Even though she is one of our youngest athletes, she is posting up

Sunday Workout Of the Day Hero WOD “Brehm” 10 Rope Climbs 20 Back Squats (225/155) 30 Handstand Pushups 40 Calorie Row

Saturday Workout Of the Day LIFT Deadlift 5-3-1 WOD CF Open 11.3 5min AMRAP Squat Clean & Jerk (165 / 110)

Friday Workout Of the Day LIFT Overhead Squat 3×3 WOD Crossfit Open 13.5 4min AMRAP 15 Thrusters (100/65) 15 Chest to Bar Pullups * if 3 or more Rounds completed, repeat for another 4min until less than 3 rounds completed

Thursday Workout Of the Day LIFT Snatch 3×2 WOD Crossfit Open 11.2 15min AMRAP 15 Deadlift (155/100) 12 Pushups 9 Box Jumps (24/20)