Rideau CrossFit - CrossFitWeightliftingWork5x5 push pressMetconMetcon (Calories)Measure your aerobic capacity, as well as your ability to pace. 10' max cal row 10' max cal bike

Rideau CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)"The Chief" Max rounds in 3 minutes of: 3 p. cleans (135/95) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10' squat testMetconMetcon (No Measure)Come in for our Halloween partner metcon!!! Costumes are a must! Erin might just bring along her fav Halloween "gym jams" CD :P P.S. The actual metcon will be posted at the

Rideau CrossFit - CrossFitGymnasticsMUs!10' (ring) muscle-up practiceMetconMetcon (Time)For time (10' time cap) 40 bench press (135/95) **EMOM 4 chest to ring

Rideau CrossFit - CrossFitWeightliftingCleans10'EMOM: 1 power clean (build weight)MetconMetcon (AMRAP - Reps)6' AMRAP 5 power cleans (95/65) 40 single unders

Rideau CrossFit - CrossFitMetconMetcon (No Measure)Open Gym! Come on in and work on whatever you'd like. Or ask a coach for ideas :)

Rideau CrossFit - CrossFitGymnasticsTechnique work5' tire flips 5' toe touches (i.e., L sit) 5' sled pull (hand over hand)MetconMetcon (AMRAP - Rounds and Reps)2 rounds 2' AMRAP tire flips (scale = stones) 2' AMRAP toe touches over KB 2' AMRAP sled pull 2' rest

Rideau CrossFit - CrossFitMetconMetcon (Time)For time (30' time cap) 42 wallballs 21 HBBS 30 wallballs 15 front squats 18 wallballs 9 OH squats **Choice of weight = 80% of 1RM OH squat

Rideau CrossFit - CrossFitWeightliftingFor fun!15' to find your 1RM squat jerkMetconMetcon (Time)3RFT 50 air squats 10 T2B

Rideau CrossFit - CrossFitWeightliftingSquatsEstablish a 3RM HBBS