24/02/2015
How does your overhead position look? Come to yoga tonight with Courtney to help get the mobility to get in great positions for all your movements! Warm-up 60" Plank 10 Toes to Bar 5 Cal Row Skill Accumulate 25 hip to rings kips. Metabolic Conditioning "Death by Thrusters" 1,2,3,4,5,
20/02/2015
We always love visits from Jack! The youngest Rideau CrossFit member! Warm-up Choice Weightlifting M.E. Snatch M.E. Clean and Jerk M.E. Strict Press
17/02/2015
The RULES. Skill 15' Alternating Minutes 10 Burpees 15 Kettlebell Swings 60" Plank Strength Deadlift 10x4@85% on 2'
16/02/2015
Everyone have their Schmoopy picked for this partner workout? We are open regular hours on Family Day Monday! Skill 15' Alternating Minutes 30 HB Rocks 20 Double-unders 10 Pull-ups Metabolic Conditioning "The St. Valentine's Day Massacre" in partners from opposite ends 50 Wall-balls 40 Chest to Bar Pull-ups 30 Power
11/02/2015
The Eleiko Mission Statement says it all. Skill 15' Alternating Minutes 5 Cal Row 60" Plank 15 Squats Strength HBBS 10x4 @85%
09/02/2015
How does your overhead position look?! Skill 15' Alternating Minutes 60" Plank 20 Double-unders 15 Wall-balls Weightlifting 5x (1+1) P. Snatch + Snatch Metabolic Conditioning 12' Alternating Tabatta Burpees (Open Standard) Toes to Bar Deadlift (225/155)
04/02/2015
Kelly showing us a beautiful narrow grip overhead squat during yesterdays complex! Skill 15' Alternating Minutes 5 Pull-ups 10 Push-ups 15 Squats Gymnastics Accumulate 90"-120" in COB Hold Metabolic Conditioning 6RFT 5 Power Clean 10 Toes to Bar
03/02/2015
The guys getting after Open workout 12.3 on Saturday Just a reminder that tonight is our first yoga night with Courtney, it starts at 7:30PM!! Skill 15' Alternating Minutes 2 Ladder Drills 10 Toes to Bar 20 Double-unders Weightlifting 10' EMOM P. Clean + F. Squat + Jerk +
02/02/2015
Khalid killing some handstand skill work last week. Also, Yoga starts this Tuesday with Courtney at 7:30PM come out and improve your mobility for weightlifting and gymnastics!! Skill 15' Alternating Minutes 7 Inch worms 15 Wall-balls 30 Hollow Rocks Strength HBBS 10x5@80%
