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I may re-post Saturday’s workout at some point this week because nobody made it out to do it, and I would like you to do some Turkish get-up work, but for today… squats.

A. Take 20 minutes to find a 1 rep max.

B. 3 rounds for time:

Row 500 m

50 Double-unders

Post results to comments.

This is just a reminder of the FrostFit competition this coming Saturday, Jan 19th at CrossFit Winnipeg. We will be closed on Saturday, as both Hillary and I will be judges at the competition. If you haven’t seen a CrossFit competition before, come and see what all the fuss is about.

I’d like to officially welcome Jay Picklyk to our coaching staff. Some of you have met him already at one of the holiday team workouts, or last Monday when he was out for a couple of On Ramp classes. I think you’ll find him to be a very knowledgeable and caring coach, and if you have any mobility questions, he’s the man for the job. Jay works for a living doing something or other non-CrossFit related in Winnipeg, so he may not have the most regular coaching schedule just yet. He also has a passion for photography, and some of you may have seen a few of his photos on our Facebook page. Welcome, Jay!