Weekend - Friday April 21/17
Weekend
Festivus
A reminder that this Saturday all classes are cancelled due to the Festivus competition taking place. Please come out and cheer on our CFI athletes competing and let Coach Todd know if you're able to help out at all. *Please park in the parking lot at the front of the building off the 10th line, you will have access to walk to that parking lot through the fenced area to the gym. We can not park in the fenced area, but have been given permission to use the front parking lot. We also can not have anyone parking in front of Southwinds, as it's the time of year when boats are being moved out. Thank you for your understanding.
Sunday
For Sunday, we have been made aware that the building will have the power shut off at 8am while they do some work during the day. Classes will be on, but please be aware that the power may be off. This is out of our control, we appreciate your understanding!
Masters Qualifier
This weekend is also the Master Qualifier for the CrossFit Games, which many of our Canada East friends have qualified for, including our very own Bruce Young. Please wish him the best as he has 4 workouts to hit over the course of the weekend!
Friday April 21, 2017
Focus:
Back Squat Triple Ladder
( Ascend the ladder on the minute, If you hit a max try to hold until the end )3 Back Squats EMOM135/95155/105185/135225/155265/185305/225
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Workout Of the Day: Sherwood Test # 5
For time:
- 20 Back Squats 225/155
- 2 mile run
- 20 Back Squats 225/155
*Use a rack you can share).Lvl 2 FitnessFor time:
- 20 Back Squats 185/135
- 2400m run
- 20 Back Squats 185/135
*Use a rack you can share).Lvl 1 TechniqueFor time:
- 20 Back Squats 155/105
- 1 mile run
- 20 Back Squats 155/105
*Use a rack you can share).Lvl 4 Competitor: Run your Mile Sub 6:30.
Cash Out:
Go for a walk.Check back each night at 8pm for the next days WOD.
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