19/12/2014

Holiday hours will be as follows

Closed December 24th, 25th and 26th

Saturday December 27th Regular hours. Come in and do an X-mas WOD followed by snacks and drinks :)

Closed December 31st

Closed January 1st

 

Metcon(for reps)

“HOPE”

3 Rounds

1 Min ME Burpee

1 Min ME Power Snatch 75/55

1 Min ME Box Jump 24/20

1 Min ME Thruster 75/55

1 Min ME C2B Pull Up

15/12/2014

Happy Birthday Joy! You are the very first person to finish fundamentals and sign up for a regular CrossFit WOD! Still in it and it shows. Hope you had a great birthday party :)

 

Strength/Skill

Shoulder Press

8 x 3 @ 80%

 

Metcon (for time)

“Joy’s Belated Birthday Beat Down”

Row 1000 m

40 DB Snatch 40/25

Row 750 m

40 DB Snatch 40/25

Row 500 m

40 DB Snatch 40/25

13/12/2014

Strength/skill

15 Min to establish a 2 RM Push Jerk

 

Metcon (for reps)

Partner Wod – Teams of 2

 

AMRAP – 20 Min

3-6-9-12-15-18-21….

Push Ups

Hang Cleans 115/75

*Partner 1 completes 3 of each movement while partner 2 rests, then switch. Continue up the ladder to finish AMRAP

12/12/2014

It’s just as important to fuel your body properly as it is to bust your ass in the gym. It’s actually easier to bust your ass in the gym when you have the right fuel in your system! Here’s a short read on some CrossFitters diets

http://theathleticbuild.com/diet-of-a-crossfit-athlete/

 

Strength/Skill

Deadlift

3-3-3-3-3 @ 80-85%1RM

 

Metcon (for time)

25 Burpee

50 KBS 24/16

25 Burpee

W/ 7 Wall Ball at the top of every minute

 

11/12/2014

We are back from our amazing holiday! We had an absolute blast! It never would have been possible without the help of two awesome coaches.  I have heard nothing but great things about your coaching while we were gone!! Thanks a lot Darren and Megan :)

megan bar mu

darren election

 

Strength/Skill

15 Min to Establish a 2 RM Hang Snatch

 

Metcon (for time)

20-18-16-14-12-10-8-6-4-2

Box Jump 24/20

T2B

1 Min Plank every 4 min

Gift Cards

 

If you know anyone who is currently a CrossFit Slave Lake member or would like to be. We have Gift Cards available for the Fundamental classes which are now at 50% off for the month of December as well as Gift Cards for any other type of membership that we currently provide. Let us know if you are interested in picking one up.

780.849.8947

admin@crossfitslavelake.com

 

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