<—- Rosie, Craig, Jen and Stacey on the boats. And a bunch of guys standing around in the background. Slackers.

The Saturday Noon WOD will take place as scheduled. As usual, if you have a friend you’d like to introduce to CrossFit, bring them along!

Don’t forget, we have a new Sunday 11AM WOD run by Coach Ty!

We’ve got some exciting news. Team Canada Olympic Weightlifter, Parm Phangura, has been into the gym to discuss with us the possibility of lending his expertise to CrossFit. What we’d like to do is offer a clinic, in the near future, on one of the lifts. This will be an ideal opportunity to examine the “little things” that will make you more confident with the bar. Parm would lead the clinic, answer questions, then break it down into hands-on workshops. We’d cap off the clinic going for a new PR. The 3 hour clinic would be on a Sunday afternoon.  Please go to our facebook page and answer the poll if you would be interested in attending such a clinic. (This is just a poll. Not actual registration. Registration would take place through our Zenplanner School Portal).

Today’s Workout:

Front Squat

70% x 3
80% x 3
90% x 3+
rest 2-3 minutes between sets

then: In heats of 4:

For Time:
1000 m Row
150 Double Unders (if you cannot do double unders, 600 single jumps)
800 m Run

Post total time.