Get out there!

***Remember that we are closed today and there is no park workout tomorrow***

BUT, you should get out and try one of these at the park.

Have fun and see you Monday!!!

Picture: Eva and Ron pushing through.

Another benchmark girl

Team 5 WOD:

"Nancy"
5 rounds for time:
Run 400m
15 Overhead Squats

Post times and OH load to comments.

***Reminder***

We will be closed Friday 9/11/09 and there is no park workout on 9/12. Check back to our list of Travel WODs for some great workouts with just body weight. Pick one and go for it!

It's Tuesdee and Squeeze has a 'Bored Meeting'

The rest of you have CMC to deal with!!!

Her prescription is:

Snatch
3-3-3-3-3

Rest 5min. then

AMRAP 20min.
10 Ring Push ups
15 Abmats
20 KB/DB swings

Scale push ups to regular or knee as needed.
Picture: Squeeze doing psychedelic dead lifts @ 5am.

Saturdays Park WOD and Special Labor Day "Fran"

Good morning everybody! Catching up on the past couple days:

Saturday at the park

For time:
Run 400m
50 Star Jumps
Run 400m
50 Jumping Lunges
Run 400m
50 Burpees
Run 400m

Post time to comments.

Great to see everybody making it out for this one! And for finally meeting Hedge and Craig! Tough work guys! Hope to see you again in a couple weeks!

Yesterday since we had the day off we did a Labor Day WOD..."Fran"

"Fran"
For time
21-15-9
Thrusters
Pull-ups

Post times and loads to comments.

This one was fun with everybody in the gym!!!

Picture: Steve A. is back!

Last night and this morning...

"Sydney"
AMRAP 20min:
5 Pull-ups
10 DB Push Press
15 Bodyweight Deadlifts

40/25lb. DB's for Push Press. Scale accordingly. Take DL load down to 50-75% bw (bodyweight) if needed. Post number of completed and partial rounds to comments.

Picture: The 24" box strikes again! By the way, Neida finished her WOD after this...she only skipped her last 5 jumps. Tough stuff girl!

***We will be out at the par course on Truxtun Ext. across from Triple A and Total Woman tomorrow morning @ 8AM for a workout! Come out and join us for some great weather and a good sweat! Don't forget H2O and a towel!!! See you in the morning!

Compliments of CrossFit Calgary

5 Rounds for load:

10 Barbell Alternating Forward Lunges/leg

Coach’s notes: Take note, this movement is not a walking lunge, it is a forward lunge. Take the barbell out of a rack on your back, step backwards and perform your 20 reps (10 per leg) in front of the rack, then return the barbell to the rack. The trail knee must touch the ground for all reps. Rest as needed between sets. Post the load for all 5 sets to comments.

Picture: During Manda's b-day chipper.

It feels like a Tuesdee

Press
3-3-3-3-3
Rest 5min.
Then
21-15-9
Jump Box
KB Swings
Sumo Deadlift High Pulls

Rx'd 75/55lbs. - Scaled 65/45 and 45/30lbs. for SDHP's. Go heavy on the swings. Have fun! :)

Picture: James and Dave max rep push ups @ 5am.

***Also, Manda has been plugging away at her nutrition site Elite Fitness Bako - In the Zone Be sure to check it out!!!