Upcoming Events
July 28th – Hip Clinic with Dr. Vanessa Nordin 9:30-11am
August 11th – Work out & Cook out – RPM/ Vasona Park 10:30-
CROSSFIT
1 set @ 70%
2 sets @ 75%
2 sets @ 80%
*rest :90 between
B) ”Ryan”
5 rounds for time:
7 muscle ups
21 burpees (to a target 1′ above max reach)
CSPORT
A. AMRAP in 7 min
15 bent over rear delt flyes
10 dips
15 body rows
B. AMRAP in 7 min
15 back ext
15 lunges each leg
15 goblet squats
C. AMRAP in 20 min
block run buy in
+
10 heavy sandbag/med ball G2S
20 renegade rows
25 sit ups
200m run
Class WOD
A 155#
B. 27:32 scaled to 3 MU attempts