Thursday(1OCT15) 

Open* gym hours-6am-7am

9am-10am

4:30-7:30pm

6pm:Grace Challenge 

 Coaches will be challenging you to attempt certain weights based on your abilities. CrossFitting friends and family are invited to participate. See you there.

We will NO longer be having Thursday night yoga. Yoga will now be offered on Sunday at 6pm.

Open gym WOD:

“Deck of Cards”

Hearts = Pull-ups
Clubs = Wall balls 20/14

Spades = Burpee’s

Diamonds = Toes 2 Rings

Joker 1 = Body Drag (Down and back)

Joker 2 = 1,000m Row

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work.

  

Tuesday(29Sept15) 

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

40mins to work up to a 

1RM clean & jerk 

1RM front squat 

3 attempts at your fastest

500m row 

Rest as needed 

  

Monday(28Sept15)

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

40mins to work up to a 

1RM power snatch 

1RM power clean 

For time:

30 muscle ups 

scaled

6 rounds of:

10 pull ups 

10 dips 

Or 

Practice muscle ups 

*10min Cap

Extra Credit

For time:

1 mile run

  

SundOly(27Sept15) 

9:30:  Oly lifting w/ Jared Enderton

11am: Hero WOD 

– 

Jennifer

Complete as many rounds as possible in 26 minutes of:
10 pull-ups

15 kettlebell swings, 1 pood/ 1.5 pood

20 box jumps, 20/24-inch box

  
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.