MON September 16/13 – Prep 1, Week 1 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch 6 x 3 @ 85+% – sets across B. Power clean 5 x 3 @ 85+% – build C. Push press 4 x 5 – build D. Back squats 5 x 5 – sets across a+d […]
OLY: Sept 16-22, 2013.
September 15, 2013 by ·
GYMN – Sept 16-22. 2013.
September 15, 2013 by ·
MON September 16/13 REST DAY TUES September 17/13 WARM-UP Gymnastics warm-up WOD SKILL – The ring Muscle-up – this will be a full class of skill progressions on the muscle-up. So if you are interested in learning the muscle-up there is not better time. – discussion will be on – false grip, transition on […]
POWER: Sept 16-22, 2013.
September 15, 2013 by ·
This program style will take us into the Provincial competition on October 26th here in Saskatoon. MON September 16/13 REST DAY TUES September 17/13 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 […]
BCBD 2013 Reflections
September 13, 2013 by ·
Well Bridge City Beat Down 2013 is complete. Couldn’t have asked for a better weekend and better company to share it with. It is a amazing feeling when all your hard work pays off, and you get see/hear/feel the memories you helped to create. Anyone that has become a part of CrossFit in some way […]
POWERLIFTING Provincials
September 11, 2013 by ·
The 2013 Saskatchewan Powerlifting Association Provincial Championships will being held in Saskatoon on Saturday, October 26th. There is no qualifying requirements for Provincials, so anyone can come out, even if it is a new lifter. Entry deadline is October 4th, 2013 – please check HERE for more details. Details and rules of competition can be […]
REMINDER Running & Sprinting Seminars the next 2 weekends!
September 10, 2013 by ·
Hey All – just a reminder about the 2 seminars we have coming up the next 2 weekends! SPRINTING SEMINAR – $50 Check out full details on event page – SPRINTING SEMINAR Invite people to come on facebook – FB SPRINTING SEMINAR RUNNING SEMINAR – $35 Check out full details on event page – RUNNING […]
OLY: Sept 09-15, 2013.
September 8, 2013 by ·
Feature Videos – Watch the speed of transition from clean to jerk and the speed of the jerk on this lift – very nice. Reminder the schedule changes this week to Monday, Wednesday, Friday @ 7:00pm with the Sunday 2 hour session (8:00am-10:00am) as well. MON September 09/13 – Comp 1, Week 5 WARM-UP Warm-up – […]
ENDUR: Sept 09-15, 2013.
September 8, 2013 by ·
POWER: Sept 09-15, 2013.
September 8, 2013 by ·
H&F: Sept 09-15, 2013.
September 8, 2013 by ·
MON September 09/13 – Prep 2, Week 8 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings. 5 arms extended front squats + 5 push-ups – 3 rounds with empty bar, then again with front squat loads of 55/65#, then 75/95# – then build to starting […]
