Hey Friends!

Killer weekend – the renos are coming along and we’re getting closer.  Still not move-in-able yet though.  Stoked to have everyone out when it’s done though, it’s going to be awesome 🙂

If you haven’t already checked things out yet, we’ve got some great stuff going on:

• CrossFit Kids!  Both Elementary and Varsity
• Weightlifting Club – The Snatch and Clean & Jerk
• Vitality Program!  An awesome combination of Physiotherapy and Strength & Conditioning.  See the pic below for more details:

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Strength:

Every Minute for 10 Minutes:
Odd Minutes – 3 Deadlifts @70%
Even Minutes – 30 second Plank

Metcon – “Tabata Woddy WOD”

8 intervals of each exercise, in order for max reps:
Rowing (cal)
Push ups
Sit ups
Squats