FYI: Stand Firm CrossFit will be closed this Saturday.
We are all going to be at the HWY 40 Throwdown in Fraser. The competition starts at 10:00 am sharp and will run straight through to 3:00 pm. If want to come watch and support your fellow fitters please come by. The weather is suppose to be really nice. We will most certainly have a celebration at the end of the competition and everyone is welcome. Bring a little food and drink and come join us.
Registration Time: 8:30 AM to 9:30 AM inside the ice rink.
Weather: Workouts are subject to change based on weather.
What to Bring: Bring lawn chairs, coolers, or anything that may make competition day more relaxing.
Workout # 1 Heats Start: 10:00 AM
Workout #2 Heats Start: 11:30 AM
Workout #3 Heats Start: 1:30 PM
Awards: 3:00 PM
Warm-up (15 min.): 2 Rounds of Run 400m., 15 Walking Lunges, 16 Shoulder Touches, 1 Rope Climb, Dynamic Stretch
Strength (15 Min.): Deadlift / Hang Power Clean / S2OH
1 Rep of each EMOM for 8 Minutes.
Keep weight manageable.
WOD: TASTE THE THROW????
For Time:
20 Burpee
20 Pull ups
20 Burpee
2 Sled Pull
4 Sandbag Lifts
12 Deadlift
9 Hang Clean
6 S2OH
Icing: If you are competing in the Throwdown tomorrow, this is a chance to practice the movements and develop your strategy.