3 sets of : Front Rack Alt. Lunges x 6-8reps per leg Handstand Push ups x max reps/or 3-5 wall walks Hollow Rock Hold x 30 sec For Time: 12-9-6 Hang Squat Clean to Thruster Pullups

3 Rounds not for time: 10 barbell roll outs 30 sec L sit hold 30 sec superman hold For Time: 21-15-9 Kettle bell swings Wall Balls * 10 Power cleans after each round

1) Military press 3 x 8 reps AHAP 3 Sets of: 2a) Double Kettle bell bent over row x 10 reps 2b) close grip push up x 5-standard push up x 5- wide grip push up x 5 For time 3 Rounds: 600m run 200m farmers carry 50m waiters carry right arm 50m waiters carry ... Continue Reading

There is a Crossfit competition coming up in November – 2 Bars, 1 Snatch.  Click here for more information Sunday, November 23 at 8:00am Canlan Sportsplex 3360 Wolfedale Road, Mississauga, Ontario L5C 1W4 #ReVaNation, let’s put some teams to ... Continue Reading

Back Squats 3×3@ 90%. Alt min for 16 min Min 1- 1 Turkish get up each arm Min 2- 10 Goblet Walking Lunges Min 3- 12 Toes to Bar Min 4- 40 sec max calorie row