CFS Children’s area…

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Just a friendly  reminder to please clean up the children’s area before you leave.  Sweep, put away toys, wipe down the table and bouncer, pick up crayons and food leftovers (goldfish, raisins, banana peels, etc.).  We have lots of little ones that are now bear crawling like true CrossFit Kids and the area needs to be tidy and clean for everyone.  Golden Rule: Leave it as you would like to find it. 

January 31, 2013

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SKILL
Ring Dips/ Kipping Ring Dips. 10mins

WOD

“Cindy” 
20Min AMRAP:
5 Pullups
10 Pushups
15 Squats

-or-

“Mary”
20Min AMRAP:
5 Handstand Pushups
10 Pistols Alt. each leg
15 Pullups


January 29, 2013

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EDURANCE

6 min EMOM
Mins 1,3,5= Power Cleans @135/95lbs 
Mins 2,4,6= HR Pushups


WOD


4 Min AMRAP:
8 Deadlifts @225/135lbs
10 Bar over Burpees
1 Min rest

-then-

8 Min AMRAP:
4 Deadlifts 
5 Bar over Burpees
5 one arm KB Snatches per arm @1.5/1


January 27, 2013

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STRENGTH

1-1-1-1-1-1 Back Squat

WOD
15 minute AMRAP:
15 Double Unders
30 Situps
10 Handstand Pushups


January 26, 2013

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SATURDAY TEAM CHIPPER

Between the two of you split reps up anyway you choose.
150 Ground to Overhead @95/65lbs
50 Overhead Ball Situps
*Each of you does 50reps; throw the ball to your partner at the top of the situp
150 Front Squats
50 Wallballs
*Each of you does 50reps; perform a wallball shot. As the ball is dropping from the sky, your partner catches it and performs a wallball shot of their own. Alternate 1 for 1. You both throw the ball for each other. 
150 Toes to Bar/ Knees to Elbows


Wish our athletes luck!

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Good luck to all our CrossFit Select athletes that are competing this weekend at Firebreather in Montreal and Overdose in Oakville…go team go!