Monday
Jul212014

TUESDAY, JULY 22ND, 2014

So either you're just on your way to bed or waking up, you pick up your toothbrush and scream, you suddenly remember all those toes to bar, and hook grip with the snatch! The only thing you're thankful for is that all those burpees counted towards the burpee challenge day! Great work to everyone who came out and gave it their all. The mop had to come after this one!

Today is also the beginning of the Masters events at the CrossFit Games! It's amazing to watch games athletes, but then we see the masters, and how they move so smooth in gymnastics movements and move heavy weight efficiently, it makes some wish with they started Crossfit young or some the future they have to look forward to.

Welcome to Tuesday... legs day, today's WOD is a little different, it's all about speed!

Warm Up

Skill: Handstand Push-ups

8 Rounds
In a 1 minute window complete the following:
3 Deadlifts 185/135#
Run 100m
Remaining time in the minute preform max air squats
Rest 1 minute

* Score is total number of air squats performed over the 8 rounds



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Sunday
Jul202014

MONDAY, JULY 21ST, 2014

Monday, the day of the week that is about as exciting as socks on Christmas morning!

BUT this week is different. It's the week of the CrossFit Games! A week from today we'll be talking about the 2014 champs, can Handsome Rich hang on for another win? Will Annie make a comeback after last years injury?

The masters events start Tuesday, with teams and individual events starting Wednesday. Live coverage of the events can be found here.

Warm Up

Skill: Snatch

21-15-9
Hang Power Snatch 115/75#
Burpees over bar
Toes to Bar

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Saturday
Jul192014

SUNDAY, JULY 20TH, 2014

Great job to all our athletes who competed at the Atlantic Moncton Hopper!

We are looking at another sunny Sunday and hope you come join us before you head out for your #jackedandtan day at the beach!

We have a great benchmark today, named Nancy! Lots of running and overhead squats, we love these movements as they challenge our athletes to push through!

Question for our members!

Q: When you're finished a benchmark WOD named after the girls or a hero WOD do you cringe at someone who has the same name? Does you're aunt Grace give you a lip quiver when you remember how you felt after the workout?

Warm Up

Skill: Members Choice

Nancy
5 Rounds
400m Run
15 Overhead Squats 95/65#

Friday
Jul182014

SATURDAY, JULY 19TH, 2014

Good luck to all our athletes taking part at this year's Atlantic Hopper in Moncton!

A sunny Saturday you say? What better way to spend it then with an AMRAP. Yeah yeah, if you want to hit the pool or beach you can, just make sure you come hang out with us first!

Looking forward seeing lots of our amazing athletes out getting your sweat on!

Warm Up

Skill: Members Choice

AMRAP 20
3 Deadlifts 275/185#
6 Handstand Push-ups
9 Box Jumps 24/20"
18 Double Unders



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Thursday
Jul172014

FRIDAY, JULY 18TH, 2014

TGIF! One more day until the weekend and enjoying all the sunshine that's in the forecast. Today we have muscle ups as a skill, if you're able to do muscles ups or not, come to class to work on progressions and/or transitions. Just because you haven't mastered the muscle up doesn't mean you can't work on it, there are all kinds of progressions to work on that help with many other gymnastics movements!

We look forward to see you there working on the rings!

Muscle Up Demo
http://youtu.be/KD-jGoqn_Gg

Warm Up

Skill: Muscle Ups

Run 800m
30 Thrusters 115/75#
Run 200m


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