There is no Olympic Weightlifting class this Saturday. We are off to Calgary for the CrossFit Level 1 seminar.
Home made cereal recipe:
1 cup chopped almonds
1 cup chopped walnuts
1 cup chopped pecans
1 cup chopped cashews
1 cup oats
10 chopped dates
1 mashed banana
3 egg whites
1 tbsp cinnamon
Combine all ingredients in a bowl and spread on a baking sheet. Bake until crunchy. Break into small pieces and serve with Coconut Dream coconut milk.
1. 300m Row
2. 3 rounds:
Alternating arm and leg plank x 5/side
Glute bridge x5
3. Shoulder stretch with bar
Push Press 6×3
5 Rounds:
10 Burpees,
10 DB push press,
10 Slam ball,
10 KB swing


March 29, 2023

2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge

CrossFit Lite – March 28, 2023

3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4


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