Attention: No classes today or tomorrow

WOD:

“Murph”

-1 mile Run
-100 Pull-Ups
-200 Push-Ups
-300 Squats
-1 mile Run

Find a pull-up bar today or tomorrow, and have at it.

Today’s WOD:

15-12-9-6-3
-Kettlebell Snatch (R&L)
-Knees to Elbows
-Burpees

-Starting off a 50M sprint.

Today’s WOD:

5 Rounds:
-20 Wall Ball Shots
-20 Medicine Ball Cleans
-40 Step Med Ball Overhead Walking Lunge
From CrossFit Calgary

-One of our new members, Yuri, on the boxes.

Today’s WOD:

3 Rounds:
-15 Deadlifts
-15 handstand Push-Ups

Today’s WOD:

Press 3-3-2-2-2-1-1-1-1

then

AMRAP 15:
-100M Sprint
-7 Push-Press
-11 Pull-Ups

Today’s WOD:

Announcement!

-The Saturday class (tomorrow) will be moved to 11am. Additionally, the Monday and Wednesday morning class this week will be “open gym”. John-Scott will be opening up the gym, I’ll have WOD posted, but I won’t be there to give any instruction or supervision. Finally, the gym will be closed all day July 3rd and 4th.

“Fight Gone Bad”

-MacKenzie doing a wall ball shot.

-Paleo Diet Published Research

Today’s WOD:

400M Walking Lunges

-JS finishing the Xterra 10K

Today’s WOD:

Snatch, 20 Reps

Clean and Jerk, 15 Reps

-Katie and Eric on a run

Nutrition and the 80/20 Rule from Mark’s Daily Apple.

Today’s WOD:

800M Run
3 Minute Rest
10×50M Sprint, 2:1 Rest
3 Minute Rest
800M Run
3 Minute Rest
10×50M Run 2:1 Rest
3 Minute Rest
800 M Run

-How to finish off a burpee

Today’s WOD:

“Cindy” or “Mary”

-Kyle in a picture perfect wall ball

Grains, Lectin, and Leptin Resistance from Scott Kustes

Saturday Class Tomorrow Moved to 3:30pm

-Due to an unexpected schedule change at my other job, and brandon being out of town, I’m going to have to move the Saturday WOD back to 3:30pm! Hope everyone gets the message, sorry for the late notice, and I’ll see you there.

Today’s WOD:

AMRAP 25:
-100M Run
-45 Jump Rope Singles
-30 Double Unders
-15 Box Step-Ups, 12″ Box, Men w/ 135#, Ladies with 95#

-Becca, just back from vacation, and Jeff, who is training down at Ft. Lee, in his first CrossFit workout!

Today’s WOD:

Gymnastics Skill Day

then

Tabata L-Sits

-Kristyn, a new member coming from Ft. Lee (and CrossFit Level 1 certified!) just before the 10K Trail Run at Xterra

Today’s WOD:

10 Rounds:
-1 minute of 3 Romanian Deadlifts, 3 Hang Power Cleans
-1 minute of Rest

-Rick working the deadlifts from the short-but-brutal workout a couple Saturday’s ago.