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A. Overhead squat – Work up to a heavy set of 3.

B. 4 rounds for time of:

12 KB cleans per arm

1 lap of overhead walking lunges with a plate (45/25)

1 lap of overhead walk with a plate (same one as above)

12 ring rows.

Some competition and administrative notes:

— Many of you are aware that Robin Maier (formerly of CrossFit Regina) will be doing some coaching here at CrossFit Steinbach, and she will be around for some of the classes today. She has many years of experience with CrossFit as an athlete and as a coach, and I’m sure she’ll be a great addition to our gym!

— Please note that the gym will be closed this Saturday, January 25th for FrostFit at CrossFit Winnipeg. Come on out and support Mara and Lisa, and Scott and Earl, who will be competing in the women’s and men’s team divisions, respectively.

— The registration is now open for the annual CrossFit Games Open. This is a worldwide competition in which a series of weekly workouts are released, starting Feb 27. You find out what the workout is on the Thursday, and then your score must be submitted by the following Monday. The workout must be done either in a CF affiliate, or you must submit a video online for judging. We will have specified times at CF Steinbach when the Open workouts can be performed.

We didn’t have many people register last year, but now that people have some experience under their belts, I think we should be able to field a bigger group this year. It’s a lot of fun, and it’s a chance to participate directly in the larger CrossFit community. You can see where you stack up against other people in your province/country/age category/etc.

If you are interested, you must register yourself online. The cost is $20. Also let me know, so I have an idea of numbers.


— Winnipeg Indoor Rowing Championship (Sunday, Feb 2)- If you like rowing (or even if you don’t but you want to compete at something), this one is for you. The main event is a 2 km row, conducted in heats. The rowers are networked into a computer, and they project the race up on a screen using graphics that were state of the art in 1989. There is also a team event where four people row 500 m and the times are added for a total time. Sometimes spectators get roped into doing the team event if they are short of team members. Jay, Hillary and I have competed in this the past couple of years, and last year probably almost half of the competitors were CrossFitters. There were also some real rowers there last year, and they kicked some serious butt.