CrossFit Open 2018

The CrossFit Open season is coming!! Registration is open now, so make your way over to games.crossfit.com to sign up today.

We will be doing our Intramural Challenge again this year. Team Captains have been picked and teams are being made up this week. Please make sure you check in with one of the coaches by the end of the week to let us know if you would like a team shirt (they will be a simple colors with team names this year) and what size. We will also need to know your age so we can put you in the right category for the gyms competition. If you aren’t planning on being in this week please PM or comment with the details below. You do not need to sign up for the Open to partake in the Intramural, but it does earn your team bonus points!

 

FSJ Ross H MacLean Flyers Need Your Votes

Over the past few months I have been very fortunate to get to know this group of kids from doing their dryland this season. They are an amazing hard working, respectable, and sometimes a little crazy, group of kids who have been donating their time during their hectic schedules to our community.

Let’s show them what an amazing support system our CrossFit Community is and vote for them to win the Chevrolet Canada Good Deeps Cup. Any views on the video count as a vote, and you can vote more than once from the same device. Voting ends January 28th.

FSJ Ross H MacLean Flyers Peewee A Team is currently in the Top 10 across Canada! The top three Finalist will be announced Thursday February 1st. If they win they will receive:

  • $15,000 for the charity of its choice
  • Hockey Canada/Chevrolet branded swag
  • Good Deeds Cup winners’ ceremony in its hometown
  • one-minute feature on television
  • summer practice with a Chevrolet Hockey Ambassador

 

So click on the link and watch the video as much as you can before the 28th! Best of luck Team!

01152018

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

12 back extensions

12 goblet pause squats

Weightlifting

A: Back Squat (5×5 @ 90% of your 5RM)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

50 DU

10 push jerks, 145/205lbs

10 bar muscle ups

01132018

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

10 shuttle runs

1 length bear crawl

1 length inch worm

1 length quad stretch with 2 lunges

1 length squats, 2 wide/2 normal

1 length reverse lunge with reach

Metcon

A: Metcon (Time)

In teams of 3:

100 cal row

100 deadlift, 95/135lbs

80 cal row

80 hang power cleans

60 cal row

60 front squats

40 cal row

40 push jerks

20 cal row

20 clusters

01122018 – TEST WEEK

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

50ft HSW

16 DB snatch

Weightlifting

A: Push Jerk (Find 1 RM)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

In 3:00 complete:

30 wallballs, 14/20lbs

10 ring dips

Rest the remainder

In 3:00 complete:

32 wallballs

12 ring dips

Rest the remainder

In 3:00 complete:

34 wallballs

14 ring dips

Rest the remainder

Etc. Until failure

01112018 – TEST WEEK

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

15 banded good mornings

250m row

Weightlifting

A: Deadlift (1 set of max deadlifts @ 65%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 DU

10 T2B

10 power cleans, 95/135lbs

01102018 – TEST WEEK

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

15 box jumps

15 walking lunge steps

*Crossover Symmetry

With an empty bar:

5 snatch grip shrugs

5 snatch high pulls

5 muscle snatch

5 BTN snatch grip push press

5 OHS

5 snatch balance

5 high hang squat snatch

Weightlifting

A: 1RM Snatch Complex (1 RM )

Squat Snatch, OHS, Hang Squat Snatch, OHS

Metcon

B: Metcon (Time)

50 C2B

50 thrusters, 55/75lbs

30/50 calorie row

01092018 – TEST WEEK

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

Row 18 calories

:30 squat hold

12 ghd sit ups

Weightlifting

A: Back Squat (5 RM back squat)

Metcon

B: Metcon (Time)

3 rounds

400m row

15 bar facing burpees

30 alternating DB snatch 35/50lbs

Metcon

Seminar Schedule

Here is our upcoming seminar schedule for those who are participating in the New Year New You Fitness Challenge. The seminars are every Saturday at 11am for the 8 weeks.

If you are a current member who didn’t sign up but wish to attend a few of the seminars, you may do so at an additional charge of $20/seminar which will go towards the cash prize for the challenge.

Seminar Schedule

01082018 – TEST WEEK

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

Row 250m

30 alternating jumping lunges

With an empty bar:

3 rounds

3 hang cleans

3 strict press

3 front squats

3 high hang squat cleans

3 split jerk

Weightlifting

Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk (Find 1 RM)

Metcon

WOD 1 (2 Rounds for reps)

2 minute Max Calorie Row

1 minute Rest

Max Unbroken Russian KBS, 35/53lbs

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

10 cal row

10 HSPU

10 Hang Power Snatch, 65/95lbs
If Time Permits