Thursday September 21st

Warm Up: row 500m, 30 KBS, row 500m
A. Power Snatch – 7×1 @ 90+%
B. 3 rounds: AMRAP 3 minutes – climb the ladder
3 DB snatch, 35/50lbs
6 HSPU
6 DB snatch
6 HSPU
9 DB snatch
6 HSPU
12 DB snatch
Etc.
Rest 2mins
Start over each AMRAP. This should be fast with very little transition time.

Tuesday September 19th

Warm Up: 3 rounds: :30 goblet squat hold, row 250m, 10 kipping ring dips
A. EMOM x 6 – 3 squat cleans + split jerk @ 70%
B. For time:
Row 32/40 calories
20 back squat, 135/205lbs
row 24/30 calories
15 back squats
16/20 calories
10 back squats
Bar comes from the floor.

Saturday September 16th

A. 3 rounds
20 pistols, alt
20 thrusters, 65/95lbs
Run 800m
Rest 3:00
B. 6 rounds
50’ single arm overhead walking lunge steps
Rest as needed, you choose the weight
50’ is 14-16 steps. It should take a bit of focus to complete each interval. Go big on the weight.

Food Donations

We have had a lot of food brought down the last few days.. but I know we can do better! So please if you haven’t already bring down a bag of non-persiable food for the Women’s Resource Society.

CrossFit Lite Starting October 2nd

CrossFit Lite will be starting October 2nd at our new location 10623 100th Avenue.

Classes will run on a trail basis Monday/Wednesday/Friday at 9:15am and Tuesday/Thursday at 5:30pm. Daycare is available for the 9:15am classes only.

Because of the interest this new class has, I am taking a sign up for the first month. Space is limited so call or email today to reserve your spot. Depending on interest, there may or may not be an option for Drop-In, more information on that will be released after the first week of classes.

Sign up early to get our special Introductory price of $99/monthly for the first 3 months. Regular price after the programs initial 3 months is $120/monthly.

Please let us know what class you’d like to sign up for and if daycare is needed.