Extra Class Saturday


Hey everyone,

With Saturday being Remembrance Day, we know that a lot of you will be attending ceremonies around the city. We also know that you would like to get in your last wod of PUSH week. With that in mind, we will be adding a 7am class on Saturday for this week only.

That way, if you have other plans for the day, you can get in a very important workout. This particular wod not only will pay respect to the sacrifice of servicemen and women around the world, but also will be a scored workout for the PUSH week king and queen awards.

So pop in for this class, participate with a full heart and full effort, and end push week strongly!

WE WILL ALSO BE RUNNING OUR FULL SCHEDULE ON MONDAY NOVEMBER 13

The full class schedule for Saturday is as follows:

7am - CrossFit Class

8am - Bootcamp Class (not our scheduled HERO wod)

9am - CrossFit Class

10am - CrossFit Class

Keep it up gang, almost there!

Cam

TRAINING FRIDAY

WARM-UP: Rowling - 3 x 200m, fitness "reward" decided by coach!

WOD: Voodoo

This is a tough combination of energy systems and technique. Know your pace on the Assault bike and break up reps as needed on the snatches to keep them flowing well through the rounds.

CP:

Women 12-9-6, Men 21-15-9 Calories on Assault Bike

12-9-6 of Hang Squat Snatch 75/115

Rx:

Women 12-9-6, Men 21-15-9 Calories on Assault Bike

12-9-6 of Hang Power Snatch (75/115)

FG:

Women 12-9-6, Men 21-15-9 Calories on Assault Bike

12-9-6 of Hang Power Snatch (35-55/55-75)