Prizes!? + Week Update Sept.29 – Oct.4

First thing! This upcoming Saturday, (October 4th), Coach Mel will be in a Olympic Lifting Competition at the University of Manitoba. We will update everyone when her lifting times are released. Come on down if you are free!

 

Second! For the next 4 weeks we will be giving away prizes every Monday, starting on October 6th. How do you win these prizes you ask? It is pretty simple.

Step 1: You need to upload a photo or video to Facebook or Instagram.

Step 2: Tag Sublime in said photo or video.

Step 3: Your name is entered into the weekly draw!

Easy right? We have prizes from Fusion Health and Wellness for a free 30:00 massage. Sublime will toss you a T-shirt. Our neighbors at Spartan Sports have thrown a few things our way. And of course our friends at Gorilla Jack are helping out as well.

So starting on Monday, have your phone ready and get to work!

lola

Monday:

Foundation – Back Squat + Core work + Ad/Sled

Building – Snatch + Front Squat + EMOTM (PSn/AD)

 

Tuesday:

Foundation – Bench Press + Pronated Pull Ups + Rowing Repeats

Building – Clean & Jerk + Push Press & Supinated Pull Ups + CrossFit Intervals (Pull ups/Row/Box Jumps)

 

Wednesday:

Foundation – Deadlift + Long Low % Aerobic Work (AD/Skip/Farmer Walk)

Building – Rest

 

Thursday:

Foundation – Rest

Building – Snatch + Back Squat & Pull Ups + CrossFit Grinder (DU/Thrusters)

 

Friday:

Foundation – Front Squat + Core work & Upper Body Push & Pull

Building – Clean & Jerk + Deadlift & HSPU + Aerobic Intervals (Sled/Burpees/AD/Box Jump)

 

Saturday:

Foundation – TGU + Aerobic Intervals (Sled/Burpee/AD/Box Jump)

Building – Snatch Balance + Back Squat & MU + Hanging leg raises & Dips & Rocks & Tuck Ups oh my

 

Leave a Reply

Your email address will not be published. Required fields are marked *