Yoga – 9:00
Open gym 10-11:30
Open gym 5:30-7:00
Competitors: submit your scores for 13.4 by 7:00 tonight
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
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
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!!!
8 wall ball 25/15 (use a slam ball if you can do the weight)
8 ball slams 25/15
Regular classes are canceled this Friday. There will be a team workout at 11:00 am. All are welcome. Bring a friend.
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.