by Colin | Nov 16, 2014 | Blog / Workouts
***FrostFit advance registration – We have four team slots reserved for teams from CF Steinbach (Men Rx, Women Rx, Men Non-Rx, Women Non-Rx). The deadline for advanced registration is 4 pm Nov 19, so let me know ASAP if you are interested in competing.*** The...
by Colin | Nov 14, 2014 | Blog / Workouts
**Just a reminder that the excursion to Vertical Adventures is this afternoon at 3 pm. Come and try your hand at indoor rock climbing. We may go for dinner afterwards if there is interest. A. Front squat – Work up to a heavy set of 3. B. Partner workout: One...
by Colin | Nov 13, 2014 | Blog / Workouts
A. Clean – Work up to a heavy set of 2 from the high hang. B. “Fran” – This is one of the most well-known original CrossFit workouts. It should be short and fast. Have fun with it, and post your results to comments. For time: 21-15-9 of...
by Colin | Nov 12, 2014 | Blog / Workouts
A. Push press – Work up to a heavy set of 3. B. For time: 1 lap overhead plate lunges (25/45) 2 laps farmer’s carry (2 DBs or KBs – heaviest possible) 10 push-ups (scale up to ring push-ups if able) (15 minute time...
by Colin | Nov 11, 2014 | Blog / Workouts
A. Back squat -8×3@81%. B. 15 minutes of work, not for time: 2 rope climbs (scale as needed) 3 Turkish get-ups (35/55) 6 swing sets on parallettes OR 6 shoot-throughs. Only choose the shoot-throughs if you are capable of doing the push-up and...
