131115 ~ Happy Friday!!

It's Friday!!! What a week!!! Just a gentle reminder that all CrossFit Classes will be cancelled this Saturday due to all the coaches attending the Jon North weightlifting seminar....the coaches will be learning how to "Slam Bars and Kill PR's" all day, and will be bringing this knowledge back to you!  Please note that our Gymnastics and Mobility class is still running.....if you are interested in this class, please check it out!!

Good luck to our 12 Canucks competing this weekend at CompWod's 2 Bars 1 Snatch event on Sunday! The event will be Hosted by CrossFit Markham....please come on out and cheer your fellow Canucks on!  **Note: Platform Assassins will run as regularly scheduled....this is a great week to jump in on this class as there is still space available!**

Strength

EMOM x 12min Alternating

a. 3 Clean Pulls @ 110% of 1RM Clean

b. 1 Push Press, 2 Push Jerks, 3 Split Jerks @ 85-90% 1RM Push Press

Conditioning:

12 Min AMRAP

Climb the Ladder

2 Thruster (135/95)
4 chest to bar pull-ups
30 double unders
4 Thruster
6 C2B
30 DUs
6 Thruster
8 C2B
30 DUs

Cash Out:

50 Heavy Russians

50 GHD Situps

50 GHD Back Extensions

 

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