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Friday November 7th 2014

Main – CrossFit Group WOD

It’s Friday! Hope it’s been a great week for you.

Next Tuesday is Remembrance Day. We’ll be running a Group Class at 9AM and Noon. It’s only fitting that we do a Hero WOD. Let Errol or I know if there is one you’d like to try.

Our in-house Nutritionist Andrea Bath is starting a Group Nutrition Class. This will be held Saturday Mornings at 8AM (Starts this Saturday!) The session includes a 15 minute talk from Andrea followed by 45 minute group discussion on all things Nutrition. Cost is $57 for Members, $77 for non-members. There is a sign-up sheet on the corkboard.

Run/10s (No Measure)

Run 200M

10 Negative push-ups

10 One arm thruster with kettlebell (each arm)

10 Jumping pull-ups

10 Thorasic high fives (each arm)

10 Bug to superman

10 Headstand to push-up

30 seconds Hollow body hold on bar

10 Back leg swing (each leg)

10 Ring out the towel (each side)

Floor Press (5-3-2-1(Optional 1))

01102014 Gerard Hates CrossFit (Time)

For time:

25 Pull-Ups

200m Run X 2

50 Floor Wipers 135/95 lbs

200 m Run X 2

50 Wall Balls 20/14 lbs

200m Run X 2

25 PullUps

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:


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