1. EMOM x 12 minutes 1- Alt. KB Push Press x 4-6 each arm 2- Renegade Row x 12 total 3- 50 Double Unders 2. AMRAP x 7 minutes 3-6-9-12…….. Overhead Squat (95/65) Box Jumps (24/20)
Author Archives: theadmin
Wednesday 1. Every 8 minutes for 4 Rounds 1000/750m row 12 Deadlifts (275/185) 9 Toes to Bar 6 Strict Ring Dips
1. Back Squat 5-3-1 5-3-1 2. For Time 30 Burpee over Bar 15 Front Squats (225/155) 30 Burpee over Bar
Congratulations to Mike, Sarah, Angela and Pat for a great showing at the Element Overdose Crossfit Competition. We had 3 top 2 placements in their divisions! We are so proud of all of you. #revanation is still going strong! 1. AMRAP x 20 min Teams ... Continue Reading
Friday 1. 4 sets of Handstand push ups x max rep Strict Pull-ups x max rep 1. 4 sets of : 30 Unbroken Wall Balls Rest 3 min * if they are not unbroken there is a penalty x 5 AAB cals for the amount of times the wall balls are broken up
ReVa News
There is no Recent Post to Show.
Largest Crossfit and Strongest Community in St Catharines
Join Today
Call 905-932-2447