WOD

Sunday 3/24/19


YOGA IS CANCELLED TODAY, 3/24

TODAY’S SCHEDULE

10am – 12pm: OPEN GYM (19.FIVE!)


Saturday 3/23/19

ANNOUNCEMENTS

SCORES FOR 19.5

Remember to log your scores for 19.5 on the CROSSFIT GAMES WEBSITE by 7pm on Monday, 3/4, other wise your score will not count! Also be aware that historically, the website is totally jammed up with last minute folks on Monday afternoon. Play it safe and log as soon as possible!

YOGA CANCELLATION

Yoga is cancelled this Sunday, 3/24

FOUNDATIONS

SKILL FOCUS:

Kipping/Beat Swing Skills

STRENGTH:

Deadlift – Find a 5RM

WOD:

3 – 6 – 9 – 12 – 15

Toes to Bar

Wall Balls (14/8)

Then…

600m Run or 600m Row

CROSSFIT

Like last week, the programming today will be TBD due to 19.5. Come on in and we’ll have a great work out! Promise!

Friday 3/22/19

ANNOUNCEMENTS

HEAT SHEET

Evening classes are cancelled tonight for our final Friday Night Lights! Sign up here for a Heat Time if you’d like to WOD tonight!

YOGA CANCELLATION

Yoga is cancelled this Sunday, 3/24

COMMUNITY SERVICE – CANCELLATION!

The soil moving opportunity at the Bowmanville Gateway Garden has been cancelled! Thanks for your volunteering, anyway. They will let us know when it’s been rescheduled.


CROSSFIT

WORKOUT OF THE DAY

“CrossFit Open 19.5”

33 – 27 – 21 – 15 – 9

Thrusters (95/65)

Chest-to-Bar Pull Ups

Thursday 3/21/19

ANNOUNCEMENTS

FINAL WEEK OF THE OPEN

It’s the final week of the CrossFit Open! That means that it’s our last week of the altered schedule until the fall. Tonight, 7pm, 19.5 will be announced. Tomorrow (FRIDAY) will be the usual with morning and noon classes doing 19.5 and evening classes being replaced by Friday Night Lights. Remember to sign up on the Heat Sheet if you’d like to WOD on Friday Night!

YOGA CANCELLATION

Yoga is cancelled this Sunday, 3/24

COMMUNITY SERVICE OPPORTUNITY!

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 on Saturday! They could use our Hardware Strength! Click here for all the details  and then SIGN UP HERE to volunteer.

FOUNDATIONS

SKILL:

SPLIT JERK

STRENGTH:

Learn about the Chin-Up program to start/continue your journey to getting a chin up!

WOD:

3 Rounds, 1:00 at each station…

A. Split Jerk from the Rack (65/45)

B. Cals on the Rower or Bike

C. Air Squats

D. Rest

Wednesday 3/20/19

ANNOUNCEMENTS

YOGA CANCELLATION

Yoga is cancelled this Sunday, 3/24

COMMUNITY SERVICE OPPORTUNITY!

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 on Saturday! They could use our Hardware Strength! Click here for all the details  and then SIGN UP HERE to volunteer.

CROSSFIT

OPTIONAL: Athletes may make up Monday or Tuesday’s Strength programming today in order to be fresh for 19.5 on Friday.

WORKOUT OF THE DAY

4 ROUNDS

10 Overhead Squats (95/65)*

15 Box Jumps/Step Ups (24/20)

10 Toes to Bar **

30 Double Unders

*Scale to Single Arm DB Lunge

** Scale to Med-Ball Sit Up

Tuesday 3/19/19

ANNOUNCEMENTS


YOGA CANCELLATION

Yoga is cancelled this Sunday, 3/24

COMMUNITY SERVICE OPPORTUNITY!

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 on Saturday! They could use our Hardware Strength! Click here for all the details  and then SIGN UP HERE to volunteer.

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

5min AMRAP

Burpees to a Target (ideally about 6″ out of reach)

2min REST

5min AMRAP

Row or Bike for Max Cals

Get your free Trial Class now!

“It has to start somewhere, it has to start sometime, what better better place than here? What better time than now?” - Zack de la Rocha

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