Close

Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

Play new Sports

12 Jul Posted by in Events | Comments

Hey Strong peeps just a reminder that Adam Drummond has so kindly put together a Highland Games lifting seminar for us to take part in today (Saturday) starting at 10am at the field across from the Air Cadet building (1979 Anson Dr, West Saanich).

Remember that this is an invitation to all strengths, fitness levels, men and woman! Come out and learn a new sport and see how your CrossFit training transfers to other things.

The BBQ will now take place at the Zone (downtown) after the lifting.  Remember to bring your money ($30 cash) with you if you have not registered ahead of time at the gym.

BRING WATER… It is going to be a scorcher!

Coaches Notes:

  • With a partner complete the run together. When both partners return, work your way through the KB swings and burpees. Split up the reps equally among the partners, one working at a time
  • 25 min time cap

Workout of the Day

WARMUP
Run: 400M
30/20/30’s

STRENGTH
Sumo Deadlift: 5 x 5 (HAP) E2M

WOD
Partner workout

5 rounds for time of:
Run: 400M
KB Swing: 30
Burpees: 20

RX – 35#/55#
Zone 3 – 25#45#
Zone 2 – 20#/35#
Zone 1 – scale as needed

MOBILITY
LAX ball feet
Calf stretch – 2 min per side
Roll out glutes

Leave a Reply