Sumo Deadlift 5×3
Rest 5 minutes
Tabata stuff:
- Push Press
- Double Unders
- Wallballs
- Overhead Squats
100lbs… just like that.
5pm and 6pm classes are at ESN track and field
Practice Handstand Pushups
Rest 5 minutes
- Row 1000m
- rest 2 minutes
- Row 500m
this picture was hiding last week, had to post 
Tomorrow, Wednesday, the 5pm and 6pm classes will be at the ESN Track. It will be 2 running clinics with Jennifer Butler, Assistant Head Coach of the track and Field Canadian team. Everybody should assist as you won’t avoid running anytime soon at CrossFit. It’s part of the program. So, why not come and learn some tips and technique on how to do it properly 
Les classes de 17 et 18h demain seront a la piste de course a ESN. Jennifer Butler, Assistante Entraîneur de l’équipe Canadienne d’athlétisme. Tout le monde devrait faire de son possible pour y assister puisque courir fait partit du programme CrossFit. Donc, pourquoi pas apprendre la bonne technique!
Snatch 7 x 1, ME
Rest 5 minutes
4 rounds for time of:
- 6 Hand Release pushups
- 9 Burpees
- 12 Hang Power Cleans
Clint joins the Crossfit familia
Back Squats, 4 x 8, ME
Rest 5 minutes
“Nutts“, For time:
- 10 Handstand push-ups
- 15 Deadlift
- 25 Box jumps
- 50 Pull-ups
- 100 Wallball
- 200 Double-unders
- Run 400 meters with a 45lb plate
Beach WOD on Satuday
Saturday June 9th is the 10k Chaleur Banque Nationale CKLE. There will be no class that day; a 5k or 10k run is the workout of the day. So if you havn’t registered yet, please do so! HERE
Samedi le 9 juin est le 10km Chaleur Banque Nationales CKLE. Il n’y aura pas de classe dans l’après midi: une course de 5km ou 10km sera le workout, donc si vous ne vous êtes pas encore enregistré, faites le! IÇI
Thought I would post something a little different on this Sunday. Steve Jobs’ 2005 Stanford Commencement Address…. one of my favorite inspiring video featuring some life’s great advice.
Caraquet cancelled. sorry.
WORKOUT is at Youghall Beach at usual time, 1:30pm
Le workout est a la plage Youghall, a l’heure habituel, 13:30
“insert caption to comment”
Push Press, 5×3
Rest 5 minutes
15 minutes AMRAP of:
- 3 Wall climbs
- 6 Dips
- 9 Pullups
“insert caption to comments”
Overhead Squats, 5×3
Rest 5 minutes
4 rounds of
- 400m run
- 2 minutes rest
funny face for a reason, she’s lifting serious stuff
** Thinking of adding a little fizz to the daily ‘routine’. Another choice of Strength or skills will be posted on the board or the website everyday. You will have the choice of doing your daily strength as per usual, or the one posted. And sorry, but for the enthousiast out there, no, not both (time and overload factor). For example, today would be: Snatch, 6×2, m.e.
For time, 3 rounds of:
- 12 Power Cleans
- 12 Burpees
“insert caption to comments”
(this shall be the last week of funny faces)
