Saturday morning WODs!

June 30, 2017

Thank you all for celebrating Canada Day with me!! I'm glad you all enjoyed our fun little chipper :) Tomorrow is the real Canada Day (July 1st) so if you missed the chipper today, feel free to come in during open gym tomorrow at 11am and get er done!


Well we know the real question is if we will be open for classes on the 4th of July? The answer is YES! We will be doing a Hero WOD on Tuesday July 4th at 8:30am. There will be one class only, so get your butt out of bed and come!


Here are your Saturday morning WODs!


Saturday July 1, 2017


BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!


Unloaded WOD:




5 RFT:

20 pull-ups

30 push-ups

40 sit-ups

50 squats


**Rest EXACLY three minutes between rounds.**


Score = time when 5th round is completed (includes rest time between rounds)



CrossFit (10am)




Week 4, Day 4:

Snatch Complex:

3 snatch pulls, 1 snatch, 3 OHS @ 60-70% of max snatch, Every 90sec for 6 rounds.





Keep those snatch pulls close to the body. For those that are comfortable wearing straps, feel free to use them. Keep the shoulders over top of the bar and maintain a strong, controlled pull instead of a jerky unbalanced one.



A1: Bottom-up kettlebell press (heavy as possible) x 3/hand x 6



This increases shoulder stability, grip strength and improves the pressing movement plane. It is a very unforgiving variation and demands perfection, so expect to be humbled!


A2: Hollow body hold x 30sec x 6



Pretend you're holding a pee that has been urgent for the past 4 hours (activate the pelvic floor) and get as long through your body as possible. If the movement doesn't look/feel proper, tuck the knees (thighs perpendicular to the ground).




5 RFT:

5 Hang Power Clean + Front Squat 65/95

10 Push-ups

5 K2E

5 T2B

5 Pull-ups



Open Gym (11am)


Make up any strength sessions that you missed this past week! Or do our Canada Day Chipper if you missed it on Friday!




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