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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Saturday, August 23, 2014

DSC03921Health:
A. Sumo Deadlift, build to a heavy double then
DS 2z2
B. 1 set for quality:
4 sets of 5 perfect pushups every 30 sec for 2 min + 1 min rest
4 sets of 10 alternating lunges every 30 secs for 2.5 min + 1 min rest
4 sets of straddle sit-ups every 30 secs for 2 min + 1 min rest
4 sets of 10 perfect hip extensions every 30 secs for 2 min + 1 min rest

Fitness:
A. Sumo Deadlift, build to a heavy double th DS 2×2
B. For max reps:
2 min AD or Row for Cal + 1 min rest
2 min alternating pistol + 1 min rest
2 min straddle to situp + 1 min rest
2 min hip extension + 1 min rest
C. 5 min with foam roller

Performance:
Double (Gymnastics + WOD)
A. Sumo Deadlift, build to a heavy double then DS 2×2
B. For max reps:
2 min Box Jumps (24/20) + 1 min rest
2 min alternating pistol + 1 min rest
2 min GHD situps + 1 min rest
2 min Hip extension + 1 min rest
C. 5 min with foam roller

As you may know, Coach Helena is moving to Ottawa, and next week will be her last week at CFW.  We’ll be getting together on Sunday night to send her off.  There will be a short workout and the potluck will kick off at 7PM on Sunday, August 24th, so please bring something to eat or drink and enjoy the company

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