Saturday

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There will be 6 stations. You will work with a partner for 5 minutes at each station Untill time runs out.
1. Prowler push -low bar
2. Airdyne- well other completes 12 toe to bar
3. Partner sit ups. Throw med ball to each other
4. Partner wall balls. Throw ball over pull up bar to partner
5. Rope climbs- 1 for 1
6. Battle ropes- 20 reps

Friday

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skill
Spilt jerk

Wod
“Jt”
21-15-9
Hspu
Ring dips
Push ups

Tuesday

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Picture

Strength

5×4 Push press

WOD

21-15-9

ring rows

push ups

pistols

sit ups


Thursday

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*weekend comp classes will resume later in the summer. The afternoon times are reserved for the CFS team in perpetration for the games. Thank you for your patience

Strength
5×6
Deadlifts
Wod
10 hang squat cleans
10 lunges (front rack)
200m run

4 rds

Wednesday

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*please note that the gym will be closed June 30th and July 1st for the long weekend. There will be no intro classes running that weekend either.

Wednesday
Strength
5×6 push press

Wod
20 burpee pull ups
20 burpee box jumps
20 burpee wall balls
AMRAP 15

Mon, 27 May, 2013

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CrossFit Select will be supporting Cameron Helps in their second annual Runner’s Mark Team Unbreakable 5 and 10k Rib Run.

CameronHelps designs and delivers programs that are aimed to reduce teen suicide. They do this, in large part, through the Team Unbreakable Teen Running Programs that help teens cope with mental health disorders or life’s challenges through physical activity.

Every CFS member who signs up and participates in this event will get their name put in a hat for a chance to win one free month membership at CrossFit Select.

Please come out and support this great cause on Sunday June 30, 2013 by either walking or running this 5 and 10k course t Centennial Park
Www.ribrun.ca

Tuesday

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Skill
Handstand push ups

Wod
21-15-9
Snatch
Ring dip

Monday

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Big congrats to the CrossFit Select team for earning a spot to the 2013 CrossFit games. We would like to thank everyone for coming out to watch and cheer. The support means alot! Thank you to all the members of Cfs for your patience with the limited classes this weekend. Hours will be back to normal starting Monday.

Strength
Back squats 5×6

Wod
100 ft run with plate over head*
5 deadlifts@185/115
10 burppee over bar
15 pull ups
Amrap 20

* run to the first telephone pole. Plate must be above head well feet are moving.