**Just a reminder that tomorrow at 10 am is our Bring-a-Friend day. The 9 am class will be regular programming. Free trial class will be at 11 am as usual.**
A. Work up to a heavy set of 3 in the deficit deadlift (stand on one or two 25# plates). This won’t be a max. Go easy on this if it is your first time with this movement.
B. EMOTM for 10 minutes:
3 front squats (135/95)
6 Russian KB swings (heavy).
The folks from Wildfire Farms will be making another meat dropoff at the CrossFit Steinbach parking lot on February 20th, from 7-7:15 pm. Place an order online on their website, drop by on the 20th to pick up your order and pay using cash, cheque, or credit card. They will only be here for a limited time that evening, so be on time.
Fun morning with some great ladies!
B. Rx (95/55), loved this one!
Remember, it’s Bring-A-Friend Day tomorrow at 10am. Hope to see lots of you there!
A. 205# x3 for the Deficit Deadlifts
B. Squats Rx’d at 95#’s (and I did a full squat clean each round as well)
KB Swings Rx’d at 55lbs
Earl & I decided to challenge ourselves a bit more (great idea Earl!) and we made it a 15 min EMOTM workout, it was great! We also were able to keep each round under 30 seconds, right up until the 15th round so it was good to see that we could stay consistent throughout all 15 rounds! Fun one today!
Oh, and I of course squeezed out my 5 sets of negatives at the end too!
A. 195# x 3
B. Done Rx’s… I think this is the first time I have Rx’d anything!!! 😀
I have also been working on pull up negatives.