Wednesday August 1, 2012

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Happy Birthday Wendy!!!!!

Clean: EMOM 3 cleans @ 55 – 65% for 10 minutes

Then

10 Squat Snatches @ 65/45
10 Push Ups
Broad Jump 25m
5 Rounds

CrossFit Demo at Lululemon Sherway

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Lulu Ambassadors Chris and Drij will be doing an in-store Demo on Wednesday evening from 6:30-7:30 p.m. Stop by and participate in a WOD and help promote CFS!

Tuesday July 31, 2012

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PLEASE NOTE: GYM WILL BE CLOSING AT 11:45 TODAY BUT RE-OPEN AT 3 P.M.
Bench Press: 5X5 @ 55 -65%
5X 10 Kettlebell or dumbbell press, as heavy as possible

Then

4x400m Row Sprints
4x 400m Run sprints
Rest 3 mins between sets

* Get the rowing done then the running. This WOD is going to be painful.

Monday July 30, 2012

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WOD
Backsquat: 6X4 @ 55 – 65%

AMRAP 12
Max double unders

*every time you break you have to perform 1 Chest -2 -bar pull up. Increasing by 1 rep every time double unders are broken

**This WOD will be very frustrating for many people, stay relaxed and focused. It is a short 12mins.


Weekend Throwdown

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Murph

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Good luck to all of our members competing this weekend!

CLASS CANCELLATIONS

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Please note the following classes have been canceled for the next few days due to Sarah’s holidays

Friday: 6:30 a.m.
Sunday: 9 a.