by Colin | Jan 13, 2017 | Blog / Workouts
**Just a reminder that there are no Sunday classes scheduled for tomorrow because all of the coaches will be at CrossFit Winnipeg for the FrostFit competition. Spectators are welcome, so feel free to come and cheer people on! A general schedule of the event can be...
by Colin | Jan 12, 2017 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Jan 11, 2017 | Blog / Workouts
***9 am and 12 noon classes are cancelled today because of the weather. Evening classes should be as scheduled, as it’s supposed to clear up later in the day, but we’ll let you know if that changes.*** A. Deadlift – 3×8 @ 70%. Back position is...
by Colin | Jan 10, 2017 | Blog / Workouts
A. Front squat – 3×8@73%. New friends will do goblet squats, or lighter barbell squats, at your coach’s discretion. B. With a partner, with one person working at a time: Row 2 km, alternating every 500 m, then: 60 push-ups (scale up or down as needed)...
by Colin | Jan 9, 2017 | Blog / Workouts
A. EMOM for 8 rounds: 2 presses + 2 push presses. Try to increase the weight from last week. B. Pull-up strength: 3 max effort sets of pull-ups at 33X3 tempo (3 sec negative, 3 sec at the bottom, 3 sec on the way up, 3 sec hold at the top). Note the different tempo...
