ANNOUNCEMENTS

COMMUNITY SERVICE OPPORTUNITY!

At Hardware, we work hard to develop the fitness to be able to move large loads long distances quickly, and now we have a chance to use that fitness for the good of the community!

The Bowmanville Gateway Garden needs help to get ready to open for the 2019 season. They are looking for volunteers to help move 66 TONS of fresh soil! Sounds like a great WOD to me… They could use our Hardware Strength! Click here for all the detailsĀ  and then SIGN UP HERE to volunteer.

THE CROSSFIT OPEN

On to 19.4! This week will be the same deal as the last three!

FRIDAY: 5am, 6am, and noon classes will be performing 19.4. ALL EVENING CLASSES ARE CANCELLED FOR FRIDAY NIGHT LIGHTS. If you plan to WOD on Friday night, you have to sign up on the Heat Sheet, posted on the BLOG and in the FB Group Thursday night!

CROSSFIT

PART 1

A1. Weighted Push Up – 3 x 8

A2. Weighted Chin Up (underhand grip) – 3 x 8 *

*If you cannot perform 8 reps, work to get 24 pull ups in as few sets as possible.

**If you cannot perform a pull up, ask a coach about getting on the Pull-Up Program!

PART 2

Every 5:00 for 3 Rounds (15min)

25/17 cal Bike or Row

15 Box Jumps (30″/24″)

Max Reps Ring Muscle Up (Scale to Burpee + TTB)

*Score is total number of RMU or BTTB completed in the 15min.

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