A. “Fight Gone Bad”
We will be closed Sunday and Monday.
Warm Up: 20 bar facing burpees, 30 hang power snatch, 20 bar facing burpees
A. EMOM x 8
full snatch + 2 hang snatch + OHS – AHAP
B. 4 rounds
23 DB squat cleans, 25/40lbs
5e lateral box step ups
10 goblet squats with press out
10T hip openers
A. For time:
100 push ups
B. If time permits:
10 hollow rocks
10 tuck ups
10 sec Hollow Hold
1 min rest b/t sets
Wednesday will be the last day of regular classes at our current location.
We will be closed Thursday – Sunday and reopening October 2nd in our new location, 10623 100th Avenue.
5e Half kneeling windmills
5e Arm bar with a press
5e Rocked back quadruped rotations
5e half kneeling halos
A. For time:
B. 3 x 15 reps per side
Single Leg RDL with KB
CrossFit Lite will be starting in one week from today at our new location 10623 100st Avenue (Old Friendly Pets location). Classes will be running Monday/Wednesday/Friday at 9:15am and Tuesday/Thursday at 5:30pm.
CrossFit Lite has the same great benefits as the regular CrossFit classes without the intimidation and complexity of lifting with the barbell. It’s a Bootcamp style program designed to be challenging for all levels with no previous experience required.
Each class is different and can include activities like running, body weight movements, kettlebells, wall balls and box jumps. Every class is coached led and programmed by a CrossFit Level 1 trainer and is going to be an awesome workout!
Whether you are new to exercise, have tried CrossFit in the past and perhaps did not have a goal of increasing strength and/or improving your Olympic lifts, but enjoyed the WODS, this class will be scalable for all types of members.
Join us for a functional, full body workout that will improve your fitness all around!
Sign up today for our introductory price of $99/month for the first 3 months. Drop-ins will be available for $20.
We will be moving through the week, and most likely closing Thursday or Friday in order to reopen on Monday. I will update the page when I know more.
5e thoracic rotation (on all fours, one hand on head, rotate towards ceiling, return to neutral)
10 push to DWD
5 goblet squat with press out (press away from body at bottom of squat)
A. Find 8-12 RM Single Arm KB press
B. 3 rounds
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 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.