Ok so this is how you’ll be running your 800 meters…if you choose to wear the ankle weights that will be considered Rxx. No ankle weights = Rx If you can watch this video until the end….j’vous lève mon chapeau. I couldn’t do it! A partir de 2:30 is where the shit hit the fan for me. A little humor to kick start the Summer
Don’t be that guy or gal! WOD Tabata Row REST 1 min Tabata Pullups REST1 min Tabata Squats REST 1 min Tabata Situps
**Beach WOD – Samedi le 22 juin: 11 am (Beach Beresford)** WOD 12 Rounds of: 30 seconds of Box Step Ups (24/20” – 65/45#) 30 seconds rest Then, Max Press (same weight) Compare HERE
WOD “Fifty Shades Of Grey” 50 Double Unders 10 Dive Bombers Pushups 15 KB Snatches (53/35#) 20 Thrusters (95/65#) 50 Double Unders 20 Thrusters (95/65#) 15 KB Snatches (53/35#) 10 Dive Bombers Pushups 50 Double Unders
Et voilà la gang de boosté d’à matin! Awe la belle étoile!!
**There will be an open class tomorrow @ 9 am with Olivier**
Reminder – Today’s class schedule: 6 am, 12 pm & 5 pm
WOD Fight Gone “Rad” 3 Rounds – 1 min per station Wallballs (20/14#) Pullups Situps Kettlebell Swings (53/35#) Hand Release Pushups 1 min REST in between rounds**There will be a class Saturday June 15 @ 9 am with Olivier**
Reminder – Tomorrow’s class schedule: 6 am, 12 pm & 5 pm
WOD “The Other CrossFit Total” Bench 1RM Overhead Squat 1RM Squat Clean 1RM Compare HERE
**Vendredi de cette semaine (14 juin) CLASS SCHEDULE: 6 am, 12pm & 5 pm **Beach WOD – Samedi le 22 juin: 11 am (Beach Beresford) WOD 7 Rounds 7 Deadlifts (225/155#) 7 Ring Dips 7 Pullups
10 km Chaleur CrossFit Xclusive Winners! 1 ière Place: Frederic Harvey – 44:44 2 ième Place: Eric Arseneau – 47:10 3 ième Place: Gabriel Ratté – 47:36 Click HERE to check your 5 or 10 km time You are all WINNERS in my book!!
Bon dimanche!
