Canada Day Hours

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CrossFitters!

We will be closed on Monday, July 3 for the Canada Day Long Weekend.

Friday, June 30 – Regular Hours
Saturday, July 1 – Regular Hours
Sunday, July 2 – Regular Hours
Monday, July 3 – Closed

Enjoy the sunshine, and we’ll see you back on Tuesday!

Sunday, June 25, 2017

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“Regionals 2017 – Mash Up”

With a partner – running clock
Part A For Reps
0:00 – 6:00
*rest 6:00 – 10:00

Part B For Time 10:00 – 26:00

Part A) (6 min cap)
Partner 1:
21-15-9
DB Snatch (35/50)
Ring Dips

Partner 2:
21-15-9
Pull ups
DB OHS (35/50)

* Remaining time: Max reps syncro burpees
* One DB per team unless different weights but only one DB movement at one time.
* Both partners must complete their portion before beginning burpees

Part B) (16 min cap) – split work evenly
For time:

50 DB OH walking lunge (35/50)
100 DU
50 Wall Balls
10 Rope Climbs
50 Wall Balls
100 DU
50 DB OH walking lunges (35/50)

Saturday, June 24, 2017

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“X Factor!”

Teams of 3
Divide work evenly with one athlete working at a time.

4 Rounds For Time
(Comp & Fitness)
X Pushups
X Pullups
X Thrusters 65/95
X Situps

(Bootcamp)
X Pushups
X Pullups
X Thrusters @ manageable weight
X Situps

All members of the team row their required distance, add up their total time in seconds and divide by 3 to get their “X Factor”.
Men row 250m. Women 200m.