CrossFit Pickering and Pilates Pickering

Push Jerk

Push jerk

5 X 3

 

Tabata 20/10

4 intervals of atomic sit ups

4 intervals of forward plank hold

4 intervals of knees to elbows

4 intervals of ab preps on small ball

Back to the CFSB

Front Squat

3 X 5

 

Baby Barbara

Amrap  in 15 minutes

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Fight Gone Bad

We had a great time with the FGB4 fundraiser, I'm just sorry we jumped on the wagon so late.

Thank you so much to all those who came out and participated, donated and showed up to cheer people on!  We raised $1100,  I don't think that's too bad considering we only had 2 weeks to do it in.  Next year, let's do more!

Here are some of the athletes who played with us:

 

Here are some of the athletes after the WOD, just hanging out and playing on the ropes:

FIGHT GONE BAD FUNDRAISER

THERE WILL NOT BE A CROSSFIT GROUP CLASS THIS MORNING!!!

BUT......

If you would like to do a awesome WOD, come out and play with us, contribute what you can to Prostate Cancer Canada and get ready to have fun!

We have 2 Times we will be doing FGB:
9 am and 1 pm!

Double Under Heaven

25 double unders

25 floor wipers

 

50 double  unders

25 clean and press – each arm – KB or dumbbell

 

100 double unders

50 back extensions

50 GHD Sit ups

squat, abs and flip

Backsquat

 5 X3

Met con:

3 rounds for time:

20 Knees to Elbows

20 Atomic situps

5 Tire flips and jumps thrus

deadlifts

Deadlift

5 X 3

1 X 15 to 20

AS many reps as possible of:

Pull ups  to Burpees

In 10 minutes

Shoulder Press and abs

Shoulder Press

3 X 5

then:

10 to 15 reps

100 sit ups with abmat or without - if you find that the abmat makes it easier for you do not use it!

 

Practice v- ups – 20

go for a walk with your dog, family, spouse, friend....

do nothing today! except maybe laundry.

Easier said than done!  I'm waiting for pictures from the challenge yesterday!

21-15-9

21, 15, 9

Push Press 135/85 lbs

Ring Dips or assisted dips

Kettlebell swings

Calorie Row