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POWER: Oct 21-27, 2013.

October 20, 2013 by ·

Powerlifting provincials is this weekend at Reebok 306 – please go down and watch athletes compete and lend them a bit of support. MON October 21/13 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll […]

ENDUR: Oct 21-27, 2013.

October 20, 2013 by ·

  MON October 21/13 WARM-UP Warm-up – coaches pick WOD A. In 90sec complete; – 4-6 back squats – 6-8 DB push press – Row the remainder of 90sec Every 5 min x 6 rounds TUES October 22//13 REST DAY WED October 23/13 WARM-UP Warm-up – coaches pick WOD A. Rowing 1000m warm-up @ 60% B. Row […]

HALLOWEEN dress-up WOD

October 18, 2013 by ·
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Dress up in your favourite superhero, Halloween menace, or 80’s workout gear this HALLOWEEN and come down to the gym and strut your stuff in the WOD! Halloween falls on a thurday this year so we get to see all sorts of costumes from 6am to 8pm. This is going to be awesome – can’t […]

AllowMeMeals.ca recipes – WATERMELON AND SALMON SEAR

October 16, 2013 by ·
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Ingredients 1 cross section watermelon (1″ thick) 1 Tbs olive oil Sea salt 2 salmon filets, skinned Salt and pepper For Sauce: 2 Tbs tamari 2 tsp apple cider vinegar 1 tsp tomato paste 1 Tbs sesame oil or other oil Dash or ginger and pepper 2 Tbs toasted sesame seeds 1. Cut watermelon about […]

CAST IRON CLASSIC

October 15, 2013 by ·
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Saturday February 7, 2015 65 teams (40 Brutes & 25 Beasts) $2000 prize money Guaranteed 4 “races”, plus final for top 5. Not your typical competition. REGISTRATION: Wed Nov 12. $400/team. Full website with details and releases will be live this week – www.castironclassic.com.

Bridge City Beat Down 2014

October 15, 2013 by ·
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2014 Bridge City Beat Down – Sept 6 & 7, 2014. www.bridgecitybeatdown.com Want that CrossFit Regionals experience? You do NOT want to miss out this year! Individual and Team competition, 2 days of events, live media stream, prizes, athlete packages…even better than last year! As like with our event this February (The Cast Iron Classic […]

GYMN: Oct 14-20, 2013.

October 14, 2013 by ·

  MON October 14/13 REST DAY TUES October 15/13 WARM-UP Gymnastics warm-up WOD A. ring V-out progressions – 15 minutes – scale movement and perform reps fo 4-6 /set B. Perform; – 2 rope climb – 8 ring dips 7 rounds – rest as needed WED October 16/13 REST DAY THURS October 17/13 WARM-UP Gymnastics […]

POWER: Oct 14-20, 2013.

October 14, 2013 by ·

This program style will take us into the Provincial competition on October 26th here in Saskatoon. MON October 14/13 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll followed by – 20 squat to stands, […]

OLY: Oct 14-20, 2013.

October 14, 2013 by ·

  MON October 14/13 – Prep 1, Week 5 GYM CLOSED FOR STAT TUES October 15/13 – Prep 1, Week 5 **NOTE – Monday was a rest day, but if you wish to come in and do this workout – by all means, I will be around.  A. Snatch 6 x 2 – sets across B. Power […]

ENDUR: Oct 14-20, 2013.

October 14, 2013 by ·

  MON October 14/13 WARM-UP Warm-up – coaches pick WOD A. Complete AMRAP at each 1 min station as possible; – KBS – Push-ups – Box Jumps – DB Prone incline rows – Row or run – Rest station 4 rounds TUES October 15//13 REST DAY WED October 16/13 WARM-UP Warm-up – coaches pick WOD A. Sprint […]