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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Wednesday, April 9th, 2014

photo 2
CFW Ladies Night

Fitness:
A. Spring Leaning Benchmark:
5 min AMRAP:
5 Pullups
5 Pushups
10 Box Jumps (16/12)
B. EMOTM for 30 minutes rotating these stations:
Sled Pull Heavy x 1
Bear Crawl x 2
10 Cal AD
10 Burpees
Active Hang on bar or rings x 30 sec

Health:
A. Spring Leaning Benchmark:
5 min AMRAP:
5 Pullups
5 Pushups
10 Lunges (5 per side)
B. EMOTM for 30 minutes rotating these stations:
Sled Pull  x 1 (135/90)
Bear Crawl x 1
15/10 Cal AD
3 inchworm with pushup
Active Hang on bar or rings x 15-20 sec

Performance:
A. Barbell Club Oly OR 3 position Clean
B. Spring Leaning Benchmark:
5 min AMRAP:
10 Chest to Bar Pullups
10 Ring dips
10 Box Jumps (24/20)
C. EMOTM for 30 minutes rotating these stations:
Sled Pull Heavy x 2 @BWT
Bear Crawl x 2
20/15 Cal AD
10 Burpees
False Grip active hang on bar or rings x 30 sec

Coach’s Tips

Part A is our Before and After benchmark workout for the Spring Leaning Challenge. If you scale or  modify the workout, please make sure that you note the exact modifications i.e. band for pullups, knees or box height for pushups etc so that you can do the exact same version on the after challenge. Please note that you will have other opportunities to do this workout during classes on Thursday, Friday, Saturday and Sunday. Part B involves rotating from station to station, though it does not matter which station you start at.

A few reminders:

* Please note that everyone is welcome to try the Performance workouts, however, please make sure that you can do the entire workout as prescribed without scaling and notify the coach before class.  

* This Saturday will be Bryan Cobb’s first day treating our members at the gym, he is a trigger point specialist and can do wonders for your hips and shoulders, please make sure you book with reception in the next few days or it will fill up.  $75 for an hour or $40 for half an hour.  There is no direct billing however we can charge your CFW account and will provide a numbered receipt for your insurance company.

* Spring Leaning starts this week, if you haven’t registered, you still have time, you can register online or speak with the receptionist.

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