Crossfit Guelph

1000 m row
50 wall ball
50 push ups
50 deadlift
50 squats
50 ball slams
50 squat thrusters

21 15 9

Medicine ball cleans
Hand stand Push ups

Cindy: Max rounds 20 minutes of

5 pull ups

10 push ups

15 squats

Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Weighted pull-ups 1-1-1-1-1-1-1 reps

The day has finally arrived. We will be hosting our grand opening on Dec 8 07 from 11:00 until 2:00 pm. We will running mini classes as an introduction to some of the concepts of CrossFit followed by a workout. The workout will consist of mini Cindy ( 5 Pull Ups, 10 Push Ups, 15 Squats) Please bring water and your friends. We will be offering classes as of Monday November 26 th. We ask that if you plan on attending please let us know in advance.

Thanks, hope to see everyone soon

Michael

Rest Day

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Max rep pull ups or sub x 5 rounds