Sunday March 1, 2015


CrossFit Division: March Elements Program- Saturday March 14th, 2015- 8:30am

What: The group Elements program is an opportunity for new athletes to learn the fundamentals of CrossFit in a small class setting. Groups will consist of no more then 10 athletes led by 2 coaches. Athletes will graduate Elements with a basic understanding of the CrossFit methodology including the fundamental movements, proper warm-ups and cool-downs, nutrition and mobility.

Who: Everyone interested in training at CrossFit Division.

Where: At CrossFit Division, 505 Conestogo Road Unit 8, Waterloo Ont.

When: Sessions are offered once a month and last for 3 weeks. Classes are held Thursdays at 7:00pm and Saturdays at 8:30am. Starting Saturday March 14th, 2015 at 8:30am

How Many Sessions: 6 definite elements sessions. More sessions may be required based on the coaches evaluation of each individual athlete. If a session is missed, the athlete must make up the session with a coach before graduating.

8:30am- Yoga with Shanna
9:30am- CrossFit WOD

“Goat Day”
20 Minutes on The Minute
Odd Minute: Set Reps of one movement of choice
Even Minute: Set Reps of another movement of choice
*Goat day is a day you get to work on your weaknesses.
You will spend time with your coach during the warm-up coming up with two skills/movements you want and need to work on.

Post Movements and Reps to Comments

11:00am- CrossFit Open WOD 15.1



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