Hey Folks!

It was a quiet weekend – which I assume means you were all preparing mentally and physically for your CrossFit Total! Goooood times.

Let’s hit it hard this week.

FYI – Element CrossFit is holding their Overdose competition this coming weekend. Eric, Mike Laporte, Mike Standon and Myself are all competing. It should be super fun and a great challenge before the Open. It’s in Mississauga at Element CrossFit – check it out and come by if you’d like!

We’re going to be closed on the weekend, as well as earlier during open gym and for classes after 3pm on Friday. Sorry about that. We’ll post a bodyweight WOD that you guys can do at home. We’ll also try to keep you all updated as to what the workouts are and how we’re doing. Facebook will probably be the place to find that info out.

Warm up

2 Rounds – 10 dislocates, 10 DEEP lunges, 10 second hollow rock x2, 10 second superman hold x2,

CrossFit Total – 3 attempts to find your new 1 rep max for:
Back Squat
Press
Deadlift

Stretch – Hamstrings, Quads & Pecs