30/12/2014
I call it "The Rideau Breakfast" Skill 15' Alternating Minutes 10 Pistols 10 Wall Balls 7 C2B Pull-ups Weightlifting 1) 1 Power Snatch + 2 Snatches x2@70%, x3@75% 2) Jerk 5x3@75% Strength 1) HBBS 1x6@65%, 1x6@70%, 1x6@75%, 2x5@80% 2) Clean Pull 5x5@90% Metabolic Conditioning 4 RFT 50 Double-unders 10 Thrusters (95/65)
24/12/2013
The Brothers Farquharson Skill 15' Alternating Minutes 5 Box Jumps 10 OH Walking Lunge 20 Double-unders Weightlifting 1) Power Clean + 2 Cleans x3@70% 2) Snatch Balance 2x3@60%, 1x3@65%, 2x3@70% Strength 1) Push Press 5x5@75% 2) Snatch Grip Deadlift 5x5@90% Metabolic Conditioning 21-15-9 Handstand Push-ups Wall balls (20/14)
23/12/2013
Some people could make use of this guide PLEASE NOTE Holiday hours will be in effect from the 24th-26th, and they will include a class on Tuesday the 24th at noon, and a class at 3PM on Thursday the 26th.
09/12/2013
James Tatum's American Open winning snatch at 145KG! Recovery Week! We're still going to getting after it, but there will be a noticeable decrease in volume this week! You can also check out this great post from Speal on his blog: http://chrisspealler.com/training-crossfit-vs-crossfit-as-a-sport/ Skill 15' Alternating
