Trail Run This Weekend/Canada Day

June 28, 2019

 Crossfit Vic City Summer Series Part 2!!!

 

Mount Doug Trail Run! Looking like the weather will cooperate with us this weekend for a fun out of the gym event at Mount Doug. 

 

Above you can see the map route, we will start and finish the run at the south end (bottom of the map) where the green dot is located. Heading up the west side, we will have one steeper incline up Little Mount Doug and then the rest along the north side and down the east side has a few small ups and downs.

 

If you have never done a trail run before, no problem! This will be a good challenge for all levels. Bring good running/hiking/ or specific trail running shoes if you have them.

 

We will meet AT THE GYM at 11:00am and then carpool and motorcade over to the south end of the mountain, do a short warmup there and then get into it! Planning on being at the mountain for an hour or so. We will have slower runners start first and then our faster runners stagger a bit behind them.

 

Bring a water bottle for yourself and proper clothes weather pending, be prepared to run in the rain, we run rain or shine. 

 

RSVP on the Facebook Event Page and on your Events in your Push Press Member Portal App!!!

 

Looking forward to a good run with you all!

 

****REMINDER****

 

Saturday June 29th, classes run as normal

 

CANADA DAY HOLIDAY CLASSES Monday July 1st

9:30am and 12noonpm  ONLY

TRAINING FRIDAY-SATURDAY

 

WARMUP

3 rounds

10 KB Swings

4 burpees lateral jump over the KB

15/15 Toe Taps on top of KB (fast feet, on the toes)

 

SKILL (18mins)

Alternate Every 90secs

Deadlift 6 x 8 reps (Recommended 115-155/175-225)

&

Handstand Pushups

 

WOD: "Double Up"

RX

For Time

50-40-30-20-10 Double Unders

25-20-25-10-5 Double Crunch

25-20-15-10-5 HR Pushups

 

FG Single Unders x2 (100-80-60-40-20)

 

TG Single unders, Scale ROM Pushup

 

CP GHD situps

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