Author: Claire Walsh
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Week Preview Feb 24-March 1
Back to regular schedule this week! As part of our 12th anniversary celebration on Saturday we have our first of three Sublime Open Workouts (basically this is similar to a whiteboard workout but “based” on whatever the CrossFit Open workout is). It may be changed to ensure it’s appropriate for us and there are usually
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Week Preview Feb 17-22
Holiday workout on Monday! Also the training days this week are changed up to reflect the short week so take note. Also guys, the people who are still showing up at 6 and 7 am these days are LONELY. All you early risers need to get back in there and keep them company! Monday Holiday
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Week Preview Feb 10 – 15
Monday Bike, Shoulder press, Chins, Sled Drag, Landmine Twist Foundation: Pendlay Row, Back SquatBuilding: Hang P-Sn, Snatch DLBeing: 6 min AMRAP (GHD Situps, Walking Lunges) Tuesday Skip, Rower Ham Curls, Jefferson Curl, Hip Flexor Raise, Couch Stretch Wednesday Conditioning and Stretch Thursday Push ups, Row, DB Ext Rotation, Powell Raise, Sled Drag Foundation: DL, SA
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Week Preview Feb 3-Feb 8
January is OVER! Good riddance Monday Row, CGBP or dips, Sled Push, DB Row, Couch Stretch Foundation: Pendlay Row, Back SquatBuilding: OHS, Hang P-SnBeing: 6 min AMRAP (DB Hng Snatch, WB, Burpees) Tuesday Bul Split Squat, QL Extension, SL Back Extension, Band hip flexion, Butterfly Wednesday Conditioning and Stretch Thursday DB flye, Sled Drag, Curls,
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Week Preview Jan 27-Feb 1
The first week of the new cycle was great! Busy classes and everyone really thinking about how to challenge themselves with the things that will help them meet their specific goals. I saw quite a few people show up last week, as well, who I know are having a hard time just finding the balance
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Week Preview Jan 20-25
Well our annual Feats of Strength was so much fun! The energy of everyone struggling to challenge themselves to do their best at that event is always so great. We now start fresh with our next 6 month block of programming on Monday. I know some people have been struggling to get back into a
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Week Preview Jan 13-18
As I write this Jon is in first place at his comp. He beat everyone in the first 3 events! Okay this is the last week of our six month cycle! We deload a little bit and it ends on Saturday with Feats of Strength. Feats of Strength is a fun event where you pick
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Week Preview Jan 6-11
Holidays are over! And we’re two weeks away from Feats of Strength (this marks the end of our 6 month period of programming). Monday Sled Push, Curls, BS, KOT Split Squat, Side plank Foundation: Push Press, Sumo DeadliftBuilding: Snatch. FS Tuesday WB Workout (Marley’s Favourite) Wednesday Conditioning and Stretch Thursday Back Extension, Ext. Rot, Dragon
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Week Preview Dec 30-Jan 4
Okay so this week is exactly as it normally would be, with the exception that we have no classes on Wednesday which is our recovery day anyway. So no one can use a “special holiday schedule” as an excuse to not workout this week 🙂 However, if there are classes this week showing no one
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Week Preview Dec 23-28
It’s Christmas Week and there are still spots to be had in the Christmas workouts but they are going fast. Please do not take a spot in these workouts and cancel the morning of. Unless you’re sick. If you’re just tired or don’t feel like it – get yourself to the gym. We’re in this