A. Shoulders + coach’s choice B. 10 Rounds for time; 200m run 1 Rope climb C. AMRAP CTB x 3 sets D. Alexander shoulder stretch 2 min

Social WOD! Friday June 17th @ 6pm! Workout, kiddie kickball, bbq, beers! Mark your calendars A. Coach’s choice + Burgner + Skill transfer B. OHS 2.2- build to a max C. 1 High hang Santch (pockets) + 1 Snatch balance – build to a max D. 15 min Goat work

A. Hips + Coach’s choice B. 2400m run (lions baseball diamond rocks) C. 28 min AMRAP 400m row 20 Burpees 10 Air squats 5 HSPU D. Couch stretch 2 min per side

A. T spine + Coach’s choice B. Front Squat 2 Fast reps @ 65% EMOMx 10 min C. 4 RFT 50 Double unders 20 Box Step overs 35’s/50’s / arm 10 Toes to bar D. DB Pull overs 1 min work 1 min rest x 3 sets

We are so happy to have Fresht Meal Service up and running! Danielle has been working hard to get her kitchen ready  so she can provide healthy and delicious and nutritious meals.  If you have not yet checked out this amazing service head over to http://www.fresht.ca/ to see all that Danielle has to offer.  CrossFit really is…

  A.  Hips + Coach’s choice B.CanWest Qualifier 17.5 500m row Rest 90 sec 500m row For a full description of the standards for your division check out http://canwestgames.ca/2017-qualifier-wods/ C. GH extensions 10 reps x 3 sets

A. Shoulders + coach’s choice B. OHS 4.4- Build to a max C. 1 Snatch Pull + 1 Pause Squat Snatch – build to a max D. 3 Rounds of one of the following 1- 3 Jumping pull ups + 3 Pull up Negatives + 3 beat swings 2- 1 Reverse wall walk + HS…

A.Running Drills + Coach’s choice B. 1 mile run C. 26 min AMRAP 200m run 13 Wall balls 14/20 11 Deadlifts 135/185 9 HSPU 1 Rope climb D. Bretzelle stretch 2 min

We had an awesome weekend at the “Thumper Throwdown” in Lethbridge this weekend! Kim and Wendy placed 8th overall and 1st in the scaled division.  My partner Grace and 1 took 4th.  The workouts were super fun and for a great cause!  Jordan, a member and coach of CrossFit Framework has made her way to…

A. Coach’s choice B. 1 Squat Clean 1 Hang Squat Clean+ 2 Split Jerk – Build to a max C. 8 min AMRAP Bear Complex 65/95 25 Burpee penalty every time you drop the bar D. Chin over ring hang 20 sec EMOMx5 min

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