1. AMRAP x 3 min 18 cal row 18 Back squats (135/95) Max Double Unders Rest 3 minutes AMRAP x 3 minutes 15 cal row 15 back squats (185/125) Max Double Unders Rest 3 minutes AMRAP x 3 minutes 12 cal row 12 back squats (205/135) Max Double Unders
Author Archives: theadmin
Tuesday 1. EMOM x 18 minutes 1- 6 dumbbell Hang squat clean + 6 Push Press (50/35) 2- 100m run 3- 4 Burpee Box jump over + 4 muscle ups
Thanksgiving weekend hours: Saturday Normal Sunday Closed Monday Class 9-10 Open gym 10-12
Friday 1. For Time 40 Wall balls 30 dumbbell Snatch (50/35) 15 Burpee Box jump over 30 Wall balls 20 DB Snatch 12 Burpee Box jump over 20 Wall balls 10 DB Snatch 9 Burpee Box jump over
1. Bench press 4x 6-8 One arm bent row (row to hip) 4 x 6-8 2. Every 5 minutes for 20 minutes 400m run 10 Hang Power Cleans (115/80) Push Press (115/80)
ReVa News
There is no Recent Post to Show.
Largest Crossfit and Strongest Community in St Catharines
Join Today
Call 905-932-2447