Colin

Part 1. In Teams of 2, for time
150/110 Calorie Bike
150/110 Calorie Row
150/110 Calorie Bike
Partition calories as needed with your partner

Part 2. Deadlifts: 5-5-5-5-5 (add 5lbs from last week)
Post scores and loadings to comments

Box Brief:
Friday April 19, 2019- Good Friday, Box will be closed
Monday April 22, 2019- Easter Monday, OPEN GYM 5:00am-11:00am
Saturday May 25, 2019- Be Relentless: Partner Challenge
https://competitioncorner.net/events/1126#.XD-Rsi0ZNEJ

Andi

2 Rounds for time: 
100ft DB Walking Lunge 50lbs/35lbs
21 Strict Handstand Pushups
100ft DB Walking Lunge 50lbs/35lbs
15 Strict Handstand Pushups
100ft DB Walking Lunge 50lbs/35lbs
9 Strict Handstand Pushups
Rest 3:00 Minute between rounds
Each round, Time Cap 14:00 Minutes
Post scores for each round to comments 

Box Brief:
Friday April 19, 2019- Good Friday, Box will be closed
Monday April 22, 2019- Easter Monday, OPEN GYM 5:00am-11:00am
Saturday May 25, 2019- Be Relentless: Partner Challenge
https://competitioncorner.net/events/1126#.XD-Rsi0ZNEJ

April 2019 CrossFit Division Athlete of the Month: Sandy H

What is your favorite exercise/movement in CrossFit? Least favourite?
Favourite? Cleans! Least favourite…..the ones that I can’t  do….YET, like pullups.

What is your biggest strength you are bringing to CrossFit?
Attitude. I love being around intentional people.

What’s your favorite cheat food?
Is wine a food?

What are your hobbies outside of CrossFit?
Outside of CFD, I spend my days at Home Hardware’s Dealer Support Centre in St Jacobs managing a Building Products Category. My husband and I love to travel, and when we’re not jet setting we’re hanging at home with our 2 dogs. 

What motivates you to workout every day?
I want to be so strong, physically and mentally. This is so important to me as I grow older. I’m so inspired/motivated by our community of audacious individuals.

        What advice would you give someone who is hesitant to join CrossFit?
Yes, YOU can do it. The coaches will scale any movement for your needs/abilities. NO. You don’t need to get in shape before you come. Don’t let that negative voice discourage you before you’ve even taken a chance on yourself. It’s truly for everyone. Surrounding yourself with like-minded people that want nothing more than to watch you succeed, it’s a pretty incredible thing to feel and to witness. CrossFit has changed so many facets of my life; I’m very grateful that I am afforded the privilege to do this.

Part 1. 3 Rounds for time
50 Wallballs 20lbs/14lbs
10 Strict Pullups
TIME CAP 15:00 Minutes

Part 2. Clean and Jerk Complex
Set 1. 3 Squat Cleans+ 1 Jerk
Set 2. 2 Squat Cleans+ 1 Jerk
Set 3. 1 Squat Clean+ 1 Jerk
Ascend in weight after each set.

Box Brief:
Friday April 19, 2019- Good Friday, Box will be closed
Monday April 22, 2019- Easter Monday, OPEN GYM 5:00am-11:00am
Saturday May 25, 2019- Be Relentless: Partner Challenge
https://competitioncorner.net/events/1126#.XD-Rsi0ZNEJ

Emma

Part 1. 20:00 Minutes for quality
15/10 Calorie SkiERG
50ft single arm farmers carry R/L (moderate loading)
10 Strict toes to bar
20 Goblet squat (light)

Part 2. Crossover Symmetry: Recovery Protocol
Post scores to comments

Box Brief:
Friday April 19, 2019- Good Friday, Box will be closed
Monday April 22, 2019- Easter Monday, Box will be closed
Saturday May 25, 2019- Be Relentless: Partner Challenge
https://competitioncorner.net/events/1126#.XD-Rsi0ZNEJ

Cam and Ethan, post 19.5

In Teams of 2, Complete 1 round for time:
50 Power Snatch #155/#105
50 Clean and Jerks #205/#145
50 Bar Muscle ups
Partition reps as needed 
Post scores to comments 

Box Brief:
Friday April 19, 2019- Good Friday, Box will be closed
Monday April 22, 2019- Easter Monday, Box will be closed 
Saturday May 25, 2019- Be Relentless: Partner Challenge
https://competitioncorner.net/events/1126#.XD-Rsi0ZNEJ

Tam

Part 1. Front Squats: Every 2:00 Minutes perform 5 Reps (75%) for 10:00 Minutes (5 Sets)

Part 2. 3 Rounds, resting 3:00 minutes between rounds
15/12 Calorie Bike
10 Burpee Box Jump Over 
3 Rope Climbs
10 Burpee Box Jump Over 
15/12 Calorie Bike
– 5:00 Minute time cap per round –
Post loadings/scores to comments 

Box Brief:
Saturday May 25, 2019- Be Relentless: Partner Challenge
https://competitioncorner.net/events/1126#.XD-Rsi0ZNEJ

Sergio and Rebecca

5 Rounds for Quality of
2:00 Minute Row
2:00 Minute SkiERG
-then-
3 Rounds of
10 Double Kettlebell Cleans
8 Double Kettlebell Front Squats
6 Double Kettlebell Push Press
KB Loading Light/Moderate
Post scores to comments

Box Brief:
Saturday May 25, 2019- Be Relentless: Partner Challenge
https://competitioncorner.net/events/1126#.XD-Rsi0ZNEJ