Holiday Hours for July 1st. We will have 2 classes on Thursday!  Wear your most Canadian gear!  Alvin, those socks from the Element CrossFit Challenge are a must!

  • Morning class at 9am
  • Evening class at 5pm

Todays Awesome - Sweatpants!  (or Lulu's!)  This one is a special awesome for Leah who has an extra special love of the sweatpant with pockets!

"Old faithful sweatpants.

So comfortable yet so risky for wearing out of the house.  Seriously, how many of you pull off The Sweatpant Look at the movies or grocery store.  I bet not too many, despite the fact that sweatpants are God's Gift to Legs! "

I have to disagree...I think y'all rock The Sweatpant Look!

Group Warm Up

A. 4 mins Lacrosse Ball Torture -work out those kinks! B. 2 mins Skipping @ 70% – singles, single leg, side straddle, forward straddle, and double unders C. 10 x arm and leg swings, torso rotations D. 5 x Walkouts E. 3 lengths of Quadrepedal movements

Movement Prep: A1. T Spine Mobility A2. 15 Wall Slides

Strength: A1. DB Press 4 x 8-10, rest 90 sec A2. Chin-up 4 x 6-8, rest 90 sec



  • DB Hang Power Clean and Overhead (press, push press, jerk variations all legit)
  • Toes-to-Bar

Strength Athletics:

A1. Split Jerk 8 x 2, rest 60 sec (weight used should be heavy, but light enough that no misses occur = approx 80-85%) B1. DB Press 4 x 8-10, rest 90 sec B2. Chest to Bar Pull-ups, 4 x max, rest 90 sec C1. Ring Dips, 3 x 8-10, rest 60 sec C2. Band Pull Aparts 3 x 12-15, rest 60 sec C3. Trap 3 Raises, 3 x 12-15, rest 60 sec

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