Main – CrossFit Group WOD

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. I will have a registration link tomorrow.

You’ve seen him on TED Talks, Global News and perhaps caught a glimpse of him sleeping in our parking lot in a van. We’re real proud of him and want to help out as best we can in raising funds for his foundation Peace Life Project. There will be a fundraising event on Saturday Nov 22nd at Jolly Mac’s Pub. Tix are $20 and get you a burger and a beer. To learn more:

Pigs on Skates (No Measure)

Coach Led. 45 seconds on. 15 Seconds Off.

Pigs on ice skates (steps with each foot)

Banded good mornings

One arm kettlebell swing (each arm)

Fire hydrant circles (each side)

Marching bridge (each side)

Mountain climbers (each leg)

Knee hugs

Back stroke (each arm)

Ankle rotations (each side)

Air squat

Front Squat (8-8-6-6)

11062014 Crowded House Chipper (Time)

For time:

10 Deadlifts, 135/95 lbs

20 Wall Balls, 20/14 lbs

10 Hang Power Cleans, 135/95 lbs

20 Kettlebell Swings, 53/35 lbs

10 Front Squats, 135/95 lbs

20 Box Jumps, 24 in

10 Push Press, 135/95 lbs

20 Pull-ups

10 Back Squats, 135/95 lbs

20 Burpees

Intermediate Weight = 95-125/65-85

Beginner Weight = 45-65/25-55

Coach will describe scales for all other movements.