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25/02/2016

The first workout of the CrossFit Open will be released today! Anyone can enter, and if you do, please join our team (CrossFit Steinbach). A. Do 5 sets of the following complex – Push jerk from rack + hang clean + split jerk. You should be working in the 80%+...

24/02/2016 – Bring-a-Friend Day!

Bring-a-Friend day is taking place today for all regular classes! If possible, try to let your coach know which class you and your friend will be attending, just so we have a rough idea of numbers. A. Press – 3×3, as heavy as possible. B. For time, with a...

23/02/2016

A. Double KB front squats – 3×5, as heavy as possible, but of course make sure your position is good. B. Back squat – 2×10 reps at 60-65%. These should feel relatively easy, and that’s fine. We tested the back squat last week, so we are...

22/02/2016

A. Overhead squat – Find your 3 rep max. If you are new, we will 3-5 sets of 3 at a sub-maximal weight. B. 6 minute AMRAP of: 5 KB clean and push press or push jerk (per side) 5 strict toes-to-bar (Scale to knee raises if needed, but go for max knee height and...

20/02/2016

Today is a busy day at the gym! Wildfire Farms will be by the gym from 10:00-10:15 am to deliver meat orders. Olympic Weightlifting mock meet 1:15-3:15 Potluck at 5 pm A. Turkish get-up – Work up to a heavy single rep on each arm. The weight must be done with...