Please park directly in front of the gym, beside the dumpster or on the street.  Make space so we can fit as many cars in these areas as possible.  This is especially important during daytime hours as Peter and his crew are constantly moving cars around the parking lot.  Do not park in the back corner as this is reserved for Seine River Cabinets.

 

Thanks for your cooperation

Reminder:

Friday – no regular classes – All are welcome to the Team Workout at 11:00

Saturday – Regular classes – come out and cheer on the open competitors

Sunday:

9:00 – Yoga

10-11:30 – Open gym

5:30-7:00 – Open gym – Note, this is a half hour earlier than normal in order to give people a last chance to do the open workout and submit their scores before 7:00.

Monday – Regular classes

 

 

 

 

1. Bench Press 5,5,5

2. Toes to bar or rings 3 moderately big sets

Open competitors, if you are doing the workout on Saturday, just take some time to practice the kip.  DO NOT GO TO THE POINT OF RIPPING YOUR HANDS!!!

 

3. amrap6

8 wall ball 25/15 (use a slam ball if you can do the weight)

8 ball slams 25/15

 

Deadlift 5-5

 

Row 250 (all out!)

rest 2 min

21-15-9

Overhead squats 50/35

Kettlebell swings 70/50

Push ups

 

 

 

Regular classes are canceled this Friday.  There will be a team workout at 11:00 am.  All are welcome.  Bring a friend.

Goat work!!

On the minute for 20 minutes

Odd minutes Goat#1

Even minutes Goat #2

Choose 2 exercises that you want to work on and rep scheme that you think you can maintain for 9 sets.  For example  I would choose 3-4 handstand push ups for #1 and 8-10 chest to bar pull ups for #2.  This doesn’t have to be a gymnastics move.  You could do Overhead squats at a moderate weight and turkish get ups.  You should be quite tired by the end, but this is not meant to gas you as much as many workouts we do at Prairie CrossFit.  If a set takes more than 35 s, decrease the number of reps for that movement.  The coach can help you with movements, loads and reps.

 

Snatch 2,2,2,2

Push ups – 3 big but not max sets.  Do deficit push ups to increase the challenge.

 

3 rounds

2 min on 1 min off

8 power cleans 45/30

8 toes to bar

8 thrusters 45/30

8 pull ups

Start the next round where you left off on the last one.

1. Strict Pull ups 5,5,5,5 (weight if necessary)

2. Kettlebell – swings 3 big sets with a heavy bell

3. Shuttle runs – 3 sets of 8 as fast as possible (there is 1, back is 2…).  Rest as needed between sets.

4. Plank 3x 60s – add a plate for added difficulty

 

13.3

amrap12

150 wall ball 20/14

90 double unders

30 muscle ups

Overhead Squat  7,7,7

Weighted step ups 10,10,10

 

4 rounds

16 toes to bar

26 double unders

Everytime a set is broken up, do 6 ball slams before completing the set.  If all sets are unbroken, you don’t have to do any ball slams.  Rx’d ball slam weight is 30/25