Canada Daze

TEAM!

Tomorrow morning we've got a great track day workout for you all. We have ONE CLASS ONLY at 8am at Oak Bay track, and yes, you will need to bring your runners :)

Please reserve your spot in class as usual through PushPress as we have a maximum cap of 20 people for the session.

If you're not able to make the 8am workout, you can always do it later in the day, the track is always open!

The location is right behind Oak Bay Recreation Centre, so map it out on the google and get down there by about 10 to 8 so you have time to park etc.

See you then and Happy Canada Day!!

Cam

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TRAINING WEDNESDAY

WARM UP - A BUNCH OF STUFF RELATED TO RUNNING

WOD: "BASIC TRAINING"

This workout is pretty straightforward, but as you all know in CrossFit, that doesn't mean easy! With 2k of running and a whack of squats and pushups, this will be a great cardio grind. We will have onsite scaling options for you also!

For time:

Run, 800 m

40 Air Squats

25/20 Push-ups

Run, 600 m

30 Air Squats

20/15 Push-ups

Run, 400 m

20 Air Squats

15/10 Push-ups

Run, 200 m

10 Air Squats

10/5 Push-ups