Main – CrossFit Group WOD

A bunch from the gym are planning a hike Sunday. Jug Island Hike in Belcarra. If you are interested, check for details on the BFIT Days page:

Hey everyone, be sure to attend our wrap up nutrition seminar this weekend for the 40 day wellness challenge. Everyone is welcome, even those who didn’t participate. Come here about the success stories, the challenges, and the questions about how to continue now that it’s over. Details here

At the time of writing, Michael’s wife Jess was in labour. We’ll keep you posted!

Row = Arms / Arms Back / Full (No Measure)

100m row strictly with arms (no help from legs or torso)

– mobility work

200m row using torso and arms ( no help from legs)

– mobility work

300m row using full body

– mobility work

note: larger classes will partner into groups of 3 to 4 mobility work will be done while waiting for turn on rower.

Weighted Hip Raise (No Measure)

1. Lie face-up on the floor with your knees bent and your feet flat on the floor. Place

a weight plate on your hips.

2. Raise your hips so your body forms a straight line from your shoulders to your

knees. Pause for up to 5 seconds in the up position, then lower your body back

to the starting position.

8 – 8 – 8 – 8

advanced athlete

– use barbell across the hip crease and work up to a heavyish weight

– use a box to elevate legs

all athletes

– count 3 sec on the negative

EMOM1: 10232014 EMOM #1 Snatch/DU (Weight)

EMOM 10 Minutes

Even – 3 Snatch

Odd – 15 double unders (or 30 singles)

You pick the weight. Advanced lifters, please attempt full range of the lift.

10232014 EMOM#2 C&J/K2E (Weight)

10 min EMOM

even – 3 Clean & Jerk (sub push press/strict if needed)

odd – 10 Knees to Elbow (or 15 Abmats)

Once again, looking for full range of the lift. i.e. Squat Clean