WOD: Snatch Balance, Burpee Sprints
LIFT Snatch Balance 5×3@ 70% WOD 10-yard Burpee Sprints… 8-7-6-5-4-3-2-1
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May 2014
WOD: HSPU, DT
Wednesday Workout Of the Day SKILL WORK: 10 min HSPU for technique 5×5HERO WOD: DT – Five rounds for time: 12 Deadlift (155/105) 9 Hang power clean 6 push jerk
WOD: Squat, DUs, Run, K2E
Tuesday Workout Of the Day LIFT Back Squat 4×3 @80% WOD 8 Rounds… 30 Double Unders 200m Run 10 Knees to Elbows
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WOD: Cleans, Pushups, Burpee Box Jumps
Victoria Day Workout Of the Day LIFT Clean 3×3 @ 70%, 3×2 @ 80%, 3×1 @90% WOD 9min 9 Hang Cleans (95/65) 6 Pushups 3 Burpee Box Jumps (30/24)
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WOD: Press, Clean, Wall Walks
Sunday Workout Of the Day LIFT Press 3×2 @75% WOD 1-2-3-…-10 Squat Cleans (135/95) Wall walks
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WOD: Squat, Gym Skills, C2B
Saturday Workout Of the Day LIFT Front Squat 3×3 @85% SKILL 3 sets of 10s L Sit, 10s rest 3 sets of 20s headstone hold, 20s rest WOD 10 Back Squats (165/115) 4 Rounds 10 Chest To Bar Pullups 10 Back Squats
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WOD: Snatch, Run, Pistols, Dips
Friday Workout Of the Day LIFT 2 Snatch 10min EMOM @75% WOD 5 Rounds… 400m Run 12 Pistols 6 Dips
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WOD: Deadlift, WBs, Pullups, Lunges, JSquats, Pushups, OHSs
Thursday Workout Of the Day LIFT Deadlift 5×3 @ 80% WOD 1 6 min AMRAP 12 Wall balls (20/14) 12 pull ups 12 Front Rack lunges (95/65) WOD 2 4 min AMRAP 8 jumping squats 8 push ups 8 OHS (95/65)
WOD: Deadlift, WBs, Pullups, Lunges, JSquats, Pushups, OHSs Read More »
April Member of the Month
Congrats to our April member of the month, Lauren Jarvis! Lauren joined our bootcamp classes back in the fall. In the new year, she started with our CrossFit classes and has made major strides. As a naturally gifted endurance athlete, Lauren has taken her fitness to another level with the added strength she has gained
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Royal City Endurance Club
Hey everyone, just wanted to let you know that we are going to launch an endurance club next week. We will be starting with running local trails a couple days per week and hopefully branching out into other activities (cycling, swimming, and stuff) from there. It will be free for members and $5 drop-in for non-members.
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