June 09, 2014

Nice smile Novella!

Great job to everyone who took part in the competition on Saturday. And thanks for the cheering from Kayla and Eddy!

Strength:

2 Front Squats + 1 Split Jerk

1-1-1-1-1-1-1

Ring Dips

4 Sets Max Reps

WOD:

1000 Meter Row

15 Power Snatches (135/95)

30 Box Jumps

50 Overhead Walking Lunges (45/35 plate)

Jun3 07, 2014

Strength:

Turkish Get Up

3-3-3-3-3

WOD:

30 Bear Complexes for Time

1 Power Clean (135/95)

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

6 X 1 Prowler Sprints

Good Luck to all the competitors today in the Brockille Team Challenge!

June 06, 2014

Strength:

Overhead Squat

1 Rep Max

3 Sets of Max Toes To Bar

Rest 2 minutes between sets

WOD:

8 Minute AMRAP

20 Double Unders

1 Power Snatch (95/65)

20 DU

2 Power Snatches

20 DU

3 Power Snatches

Continue this ladder until time runs out. 

We will be starting a CF Limestone Junior program on Saturday mornings at 9:00. It will start on June 14 for 10 weeks. Coaches Stephen Foster and Emma Cronk (there bios are on the Coaches page) will be the coaches. There will be two groups with ages from 6 - 9 and 10 -12. For more information please enquire!

June 05, 2014

Strength:

1 Power Clean + 1 Clean

WOD:

5 Minute AMRAP

10 Box Jumps

15 SDLHP (70/53)

Rest 1 Minute

5 Minute AMRAP

10 Shoot Throughs

15 Kettlebell Swings

Rest Minute

5 Minute AMRAP

150 Meter Row

15 Hand Release Push Ups

June 04, 2014

Strength:

Deadlift

3-3-3-3-3

WOD:

9 Rounds

On The Minute

5 Back Squats @70%

10-15 Burpees

Tabata V-Ups

Liver: Health Food or Toxic Dump!

June 03, 2014

Partner Stretching

Strength:

Snatch High Pull + Hang Snatch

1-1-1-1-1-1

Push Press

3-3-3-3-3

Good Mornings

10-10-10-10

WOD:

6 Shuttle Runs

June 02, 2014

Strength:

Front Squat

3-3-3-3-3

Strict Pull Ups

3 Sets Max

Strict Toes To Bar

3 Sets Max

WOD:

3 Rounds

200 Meter Run

10 Push Press (115/75)

15 Kettlebell Swings (53/35)

Why The French Don't Get Fat!