CrossFit Games Regionals 2014 Weekend

Hey Gang!
It’s the week before our annual CrossFit Games Regional competition and I wanted to extend a huge thank you from Deanna and myself for all of your ongoing support through our training. It has been an incredible experience for both of us and we are happy to have such an amazing group of people to share it with.
If you are still on the fence about making the trip down to Richmond to attend and spectate at the event then we encourage you to take the leap and make it happen! It is an eye opening experience and a chance to see what the best in Western Canada are capable of.
Unfortunately due to staff restrictions we are going to have to make some changes to our weekend schedule.
There will be no CrossFit Kids on Thursday May 8th, or Tuesday May 13, nor will there be any classes Friday morning, no 5:30am, 6:30am, 7:30am, 9:00am, 10 am Cf Lite, or noon. Also, no teens classes on Friday, May 9th or Monday, May 12. I’ve told the teens they can attend CF Lite or Regular CrossFit instead. Saturday morning Oly and Open Gym is also off the schedule.
I have made the appropriate changes to the online calendar so that you guys aren’t signing up for unscheduled classes.


December 6, 2022

8 sets, every 1:30: 3 front squats @20X1, start @7-8/10, add 0-10lbs per set Every 4:00 x4 sets: 5-4-3-2-1 reps of Barbell bent over rows

December 5, 2022

20 minutes, for quality: 10 reps per side, adductor dip 10 reps per side, T-hip rotation 10 reps alternating, 90/90 hip swivels *no hands! 10

December 2, 2022

20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20


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