Saturday, May 18, 2013 at 12:00AM 
Warm Up
Volume/Deload
5 Wall Climbs
then 12-8-4-8-12
Clean 135/95
HSPU
Pistols
Friday, May 17, 2013 at 12:00AM There will only be one class on Monday, May 20th, 2013 at 11am!
Mobility is cancelled next week due to the holiday and the team going to the Crossfit Games Canada East Regionals!
;)
Warm Up
Volume/Deload
"Raymond"
5 Rounds for Time:
10 Pull Ups
10 Burpees
10 Thrusters at 50% of your body weight
10 Sit Ups
10 Box Jumps 24"/20"
http://www.raymondmay17.com/p/blog-page.html
http://gay.hfxns.org/RaymondTaavel
Thursday, May 16, 2013 at 12:00AM 
Warm Up
Volume/Deload
3 Rds
100m Medball run 20/14
20 Wallball
20 medball slams
Wednesday, May 15, 2013 at 12:00AM 
Warm Up
Volume/Deload
AMRAP 10
20 Double Unders
2 thrusters (95/65)
20 Double Unders
4 Thrusters
20 Double Unders
6 Thrusters
...
Tuesday, May 14, 2013 at 12:00AM 
Warm Up
Volume/Deload
TABATA
Toes to Bar
Push Ups
Pull Ups
