Crossfit Guelph Blog

Daily updates about everything Crossfit

Tuesday September 5th, 2017

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Warm Up:

Animal Zoo Bear, inch worm, plus one.

Agile 8

2  min additional as needed. :12

Complex

3 rounds of:

5 Air Squats

10 Banded

Pause squats :20

Strength-Squat

Work to a heavy 5 or 8 then 3x8 or 4x5 x 85% :40

Conditioning:

Stations 3 rounds

45 seconds each of:

Row

KB Swings

Wall Sit

Sit Ups

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Friday September 1st, 2017

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 We will be there on Sunday for anoher FUN day! See you there.

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Thursday August 31, 2017

Mobility-Mornings

Warm Up

Catalyst Part 1

Burger W/Ux 3

then as needed:

T spine Roll

Banded

OH Lat Stretch

Ankles Banded (:10)

Complex:

3 times through:

Muscle Snatch

Snatch Balance

HPS Knees

HPS Thighs

Snatch Pockets

OHS (:20)

Strength:

Work to a heavy single then 8x1@ 80%

Conditioning:

14 min of:

12 Wall Ball

2  Push Ups

10 RIng Rows

1 HSPU

 

Each round add two push ups and one HSPU

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Wednesday August 30, 2017

Mobility-Mornings

Happy Hump day. 

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Tuesday August 29, 2017

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A very pretty line from Kora. Kora will be joining our 6 am class next week. 

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Monday August 28, 2017

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So this week wil be heavy. Be smart. We are after a minimal effective dose.

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Friday August 25th, 2017

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Happy Friday everyone. Great work this week.

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Tuesday August 22, 2017

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Cleans away!

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Happy Monday August 21st 2017

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Happy Monday. Loads are creeping up. This week 75%

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Happy Friday. August 18 2017

books

It has been a wonderful week. Thank  you all very much! A new book and an old book replced. "There are mysteries"

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Thursday August 17, 2017

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One of the best!

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Wednesday August 16, 2017

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Happy Hump Day. She is such a cutie

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Tuesday August 15th 2017

Deads

Have a terrfic Tuesday.

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Monday August 14, 2017

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Happy Monday, Hope you all had a great weekend. Nature rocks.

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Sunday Funday August 13, 2017

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If you are in Hamilton and you need BBQ. This is the place.

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Happy Friday August 11, 2017

Julie

 

I mean I know she is getting good but a floor flag, c'mon.

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Thursday August 10, 2017

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Week is going well. Presses tomorrow.

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Happy Wednesday August 9th, 2017

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It's a beautiful day in the neighborhood. 

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Happy Monday, August 8, 2017

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And we are back. Week two coming up.  Slam em good.

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Happy Friday August 4, 2017

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Happy Friday everyone. We are closed on Momday. Keep an eye on the FB Page for last minute openings.

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