Main – CrossFit Group WOD

You might have noticed some new logos at the gym. We are honoured to announce that we have become a recognized Reebok Affiliate. One of only 8 in Canada! Thanks Reebok! More details to come.

Congrats to everyone who competed in CF Games 14.1! A tough WOD that left us all gasping. It got me right in the feels to see so many trying it out for the first time. Bravo! The coaches are very proud of you!

Dr Andrea Sywak knocked another timely seminar out of the park. We’ll have a video available to any that missed an informative seminar that taught very practical applications. Thanks Dr Sywak. Looking forward to the next one.

A great turnout at Cliffhangers! What a blast. The sentiment is that we will return again! Stay tuned for some actions shots! Thanks for the belay Roger!

Outrageous Warm-Up (No Measure)

Form a circle, in the bottom of a squat pass a med ball around
Person in the middle holds plates 15#/10# in each hand (palm up), count how many passes of the med ball the person in the middle can hold the plates for. Everyone gets a try.
Follow this up with Shoulder Mobility

Core Cook-Up (No Measure)

3 rounds of
8-10 barbell rollouts (neutral spine!!)
2 laps of gym length farms walk (Stay tall!)

Practice HSPU

Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
Weights above are RX. Scale accordingly. Use HSPU progressions if not RX.