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 details  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

OPTIONAL: Athletes may opt to make-up Monday/Tuesday Strength Work during class so as to be fresh for 19.4 on Friday.

PART 1

Find a 10 rep max Thruster

PART 2

21 – 15 – 9

Hang Squat Clean (135/95)

Handstand Push Up

PART 3 / POST CLASS

Single Leg Romanian Deadlift – 3 x 8 (weighted if necessary)

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