Wednesday Sept 20, 2017

 
Casual Greg

OPEN
AMRAP 5:00 Minutes 
Buy in: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:00 Minutes 
Buy in: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:00 Minutes 
Buy in: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

PERFORMANCE
AMRAP 5:00 Minutes 
Buy in: 50 Wallballs
12 Deadlifts (155/105)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:00 Minutes
Buy in: 35 Wallballs
9 Deadlifts (185/135)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:00 Muntes 
Buy in: 20 Wallballs
6 Deadlifts (225/155)
6 Lateral Barbell Burpees

FITNESS
AMRAP 5:00 Minutes 
Buy in: 50 Wallballs
12 Deadlifts (135/95)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:00 Minutes
Buy in: 35 Wallballs
9 Deadlifts (155/105)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:00 Minutes 
Buy in: 20 Wallballs
6 Deadlifts (185/135)
6 Lateral Barbell Burpees

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Monday Sept 18, 2017


Rachael, Jenna and Sharon

OPEN
Teams of 3, AMRAP 25:00 Minutes
150/100 Calorie Bike
100 Power Cleans (135/95)
150/100 Calorie Bike
80 Push Jerks (135/95)
150/100 Calorie Bike
60 Front Squats (135/95)
150/100 Calorie Bike
40 Clusters (135/95)

PERFORMANCE
Teams of 3- AMRAP 25:00 Minutes
150/100 Calorie Bike
100 Power Cleans (115/80)
150/100 Calorie Bike
80 Push Jerks (115/80)
150/100 Calorie Bike
60 Front Squats (115/80)
150/100 Calorie Bike
40 Clusters (115/80)

FITNESS
Teams of 3- AMRAP 25:00 Minutes 
150/100 Calorie Bike
100 Power Cleans (95/65)
150/100 Calorie Bike
80 Push Jerks (95/65)
150/100 Calorie Bike
60 Front Squats (95/65)
150/100 Calorie Bike
40 Clusters (95/65)

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Box Brief:
Saturday Oct 28, 2017- Inhouse Halloween Team Throwdown

Friday Sept 15, 2017


Septembers 
Athlete of the Month- Alyssa Carre

1. When and how did you get started with us?
I first joined in April/May 2017 – I was looking for a new home to train in and luckily landed in CF Division.

2. Favorite workout/least favorite workout?
Favourite workout: Cindy
Least Favourite workout: Anything with the assault bike

3. What’s the wallpaper on your phone right now?
A picture of my better half and I.

4. What’s in your most frequently used emoji tab? (Screen shot please!)

5. What’s the first album you ever bought?
Journey’s Greatest Hits

6. What’s the last thing you searched for on Google?
CF Division’s webpage to check the workout for tomorrow (so much for gaining insider knowledge if you’re dating a coach)

7. What’s your favorite season and why?
I like the Fall – classic reasoning such as getting to wear cozy sweaters and enjoying watching the leaves change colour.

8. What’s your favorite Crossfit Girls workout?
Cindy

9. If you were stranded on a desert island, what three items would you want to have with you?
Unlimited supply of Cheetos puffs, Taylor, & Hunter (our fur baby)

10. If you could be any color of crayon, which color and why?
Purple – my favourite color.

 OPEN
AMRAP 15:00 Minutes
60 Double Unders
5 Deadlifts (225/155)
3 Squat Cleans (225/155)
1 Push Jerk (225/155)

PERFORMANCE
AMRAP 15:00 Minutes
60 Double Unders
5 Deadlifts (185/135)

3 Squat Cleans (185/135)
1 Push Jerk (185/135)

FITNESS
AMRAP 15:00 Minutes
120 Single Unders
5 Deadlifts (155/105)
3 Squat Cleans (155/105)
1 Push Jerk (155/105)

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Thursday Sept 14, 2017

Coach Dave
Today is BRING A FRIEND DAY- All Classes free to try for new athletes 

In Teams of 2, AMRAP in 20:00 Minutes
400 Meter Run, run together
30/21 Calorie Row
25 Burpees
20 Wallballs
– One 
athlete working at a time
– Partition the reps as needed
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