Saturday March 14, 2015

March Elements Program
Wednesday March 18th, 2015- 9:30am

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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 Wednesdays at 9:30am and Saturdays at 8:30am. Starting Wednesday March 18th, 2015

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.


With a running clock, perform: 30 seconds ON/30 seconds OFF of the following for 8 Minutes each:

Rowing/AirDyne- MAX Calories
Box Jump Overs- MAX REPS
Power Cleans #185/#125- MAX REPS
Partners, alternate- 30 on and 30 off
Post loading used and  total reps/calories to comments

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