Saturday Jun 17, 2017
  • Classes
    • 8am
    • 915am
    • 1030am

Last Chance

Competition Class

Strength

CanWest Prep

OLYMPIC WEIGHTLIFTING

A) Sotts Press 3x3

B) Snatch E2M14M
65/2, 70/2, 75/2, 80/1, 85/1, 88/1, 92/1
C) Tall Clean + Push Press: 3 sets of 1+2

D) Clean and Jerk E2M14M:
65/2, 70/2, 75/2, 80/1, 85/1, 88/1, 92/1

UPPER STRENGTH

E2M14M
"2 Strict Press @ 55% 1RM +
bands (add 2.5-5# if successful
last week)"
**focus on speed & explosion

4 Sets
5 False Grip chest to ring pull-ups
Rest 90s

CONDITIONING

30min EMOM
12/9 Cals on the Assault Bike

MetCon

Lumberjack 20

For Time:
20 Deadlifts 275/175
Run 400m
20 KB swings 72/53
Run 400m
20 Overhead Squats 115/75
Run 400m
20 Burpees
Run 400m
20 C2B Pull-ups
Run 400m
20 Box jumps 24/20
Run 400m
20 DB/KB Squat Cleans 50/35
Run 400m

Coaches Notes

!ATTENTION! Coach Shana's outdoor fitnessing is starting this Monday June 19th.

 

The "Outside the Box" program will run twice a week for 6 weeks and begins on June 19th  and runs Mondays at 7pm at CFCB and Thursdays at 6pm(offsite). It will involve cardio, dumbbells, sleds, tire flips and much more. On Thursdays it will run offsite at stairs or hills for maximum excitement and variety. It is sure to get you ready for the summer as you can work on your tan and your fitness #winwin.

 

This program is welcome to anyone as a member or non-member.

 

Cost $179.00 for non-member and $89.00 for existing members. Please note if you are a member and get a non-member to enroll you will be free! You will also receive a $20.00 discount as a non-member if you and a friend sign up together! Fitness is always better with friends. Yay fitness! Contact admin@crossfitcurriebarracks.com if you want to register with a friend! This will have a few CrossFit movements but no experience is necessary!

 

 

Hero WOD Lumberjack 20

 

"On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.This workout is in honor of these soldiers

 

– Eric Barber