**swim tomorrow (Feb 20th) at the Renfrew public pool, 1330 until 1430hrs** Mobility One hand overhead squat Strength Widowmaker (20 reps back squat as heavy as possible) METCON For time: 100 burpees to 6 inch target
The Pyro Apparel order is going in Wednesday Feb 24th. Here’s the price breakdown: T-shirts: 35$ Baseball 3/4 sleeve: 25$ Hoodies: 45$ Here’s the WOD: 21 min EMOM 1 min max strict weighted pull ups 25/15 1 min 1 power clean + 3 push jerks (build to max) 1 min 15 x 15ft shuttle run…
10 rounds for time Row 500m Rest 30 sec between efforts
Skills Kipping pull ups, butterfly pull ups, Muscle ups METCON CrossFit games Open 12.4 12 minutes AMRAP 150 wall balls 20/14 90 double unders 30 ring muscle ups
Starting this week, we will start creating your RhinoFit accounts. You will receive an invitation via email then just create your account. With this in place you will be able to sign up for classes online on your computer or with the RhinoFit app on your mobile devices. We will have memberships ready for March…
Strength Overhead squat 5-5-5-5-5 METCON 3 rounds for time 10 Hang power snatch 95/65 10 overhead lunges steps 95/65 20 knees to elbows
METCON 3 5-minute rounds for max reps at each station: From 0:00-2:00, run 400 meters then max double-unders From 2:00-3:00, push jerks 95/65 From 3:00-4:00, pull-ups From 4:00-5:00, hang squat cleans 95/65 Rest 5 minutes between rounds Score is total reps for all 3 rounds Then Special Valentine’s day finisher
No classes Fundamentals 1 @ 1430-1530 If you have time, stretch. Full head to toes, 10 minutes. Back at it Sunday 1000 and 1100
Strength Front squats 7-7-7-7 METCON For time: 30-20-10 Sumo deadlift high pulls 95/65 Burpees over the bar 3-2-1 Leg less rope climbs 12ft For the rope climbs. On the set of 30 perform 3 rope climbs, set of 20 = 2, set of 10 =1
Strength Hang squat snatch 3-3-3-3 Hang snatch high pulls @ 110% of 3RM 3-3-3-3 METCON 5 rounds for reps 1 minute of Kettlebell step ups 53/35 24/20 1 minute of push ups 1 minute of GHD sit ups
