160613 ~ Silly Wardy!

Happy Birthday to our in house RMT & Fascial Stretch Therapist Wardy!!  Now instead of a birthday WOD, Wardy has requested a special warmup to get everyone nice and limber!!  It's time to get a little Silly, and Sally it up!!  Happy Birthday Wardy!!!

Congratulations to team Sour Snatch kids: Erica, Karen Si, James, and Dwight who were standing in the 2nd place on the podium at the CrossFit Toronto Threshold Challenge!  This was the first competition for a number of athletes....what a great way to get their feet wet on the competition floor! 

Week 10 of our Strength Cycle.....is it just me...or are things getting HEAVY!!!  Stay tight and keep on pushing....I see PR's in your future!

Strength:

Deadlift 

EMOM x 4 min 

3 @ 50/60/70 75% 

Every 90s x 6 min 

1 x 3 @ 80% 

4 x 3 @ 85% 

Conditioning:

Complete For Time: 

15 DB Thruster (50/35#) 

20 Toes to Bar 

15 DB Thruster 

20 Toes to Bar 

15 DB Thruster

 20 Toes to Bar 1

5 DB Thruster

Cash Out: 

12 min Goat Practice!!





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