Main – CrossFit Group WOD

Jon says we raised enough $$$ on Saturday to cover one of the scholarships they give away. Thanks guys!

The winners of the Range Day with ERT Raffle were:
Jarret Bradley
Tom Parker

Heads Up! next Sunday’s WOD will not be at the gym. Join us for the 5KM run at 9AM in Stanley Park (Coach Led).

PentathaWOD is close to selling out! Do not hesitate!

Big Ol’ Warm Up (No Measure)

21 / 15 / 9 of:
Push up
Kb swing
For Quality not time

Widowmakers (Weight)

Back Squat 20 reps at a weight that you choose.

Stipulation is that you may not put the bar down once you have started.

All reps must be below parallel.

05262014 (AMRAP – Rounds and Reps)

AMRAP – 7 Minutes
Goblet squat 5 rep @50/35 Kbs RX
Dynamic push up onto 45# plates 10 reps