Main – CrossFit Group WOD

Happy Canada Day! Limited hours today, classes are 830am Noon and 430pm.

Coach Clark is having some people to Papa Clark’s house for a swim, text him if you want to come by!

And finally this weekend is the PentathaWOD. We are closing down Friday After the 11am WOD for set up. Those looking to get a evening WOD in, we’ll be trying to arrange a 5K holly hills effort.

Twist, Kick, Glutes & Turks (No Measure)

3 Rounds – for quality – of:
20 Alternating Russian Twist
20 Flutter Kicks
6-8 Glute Ham Raises or Back Extentions
6 Half Turkish Get-Ups per side (Come to plank only)

Shoulder Press

Warm up with 3 sets of perfect form push ups followed by a triceps smash. Then work up to a heavy 5RM

Metcon (No Measure)

In teams of 2 or 3 complete the following stations with one athlete working at a time:

300 Over head lunges @ 45# Plate
200 Pull ups
100 Weighted box steps @ 35# KBs