Wednesday June 7th, 2017

We are closed Saturday at both locations. Come out to Markham to cheer on your friends in the Members comp and come support our Fundraiser for Paul De Lio. To learn more about Paul, click here https://www.facebook.com/CrossFitMarkham/photos/a.126957750693321.36295.123610621028034/1445243808864702/?type=3&notif_t=like&notif_id=1496689321022112

To see details on the event and wods click here, https://www.facebook.com/events/217054178783022/

LiteFit
3X
40 Sec V-up
20 sec rest
60 sec plank
30 sec rest
45 sec side plank R
15 sec rest
45 sec side plank L
15 sec rest

21-18-15-12-9-6
Sumo Deadlift With a heavy KB 75/55 or 2 KB 2X35 or 2X55lbs
Push ups
Goblet squats
Cal Row

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CrossFit 

a)  Every 90sec 4 sets
3 Power clean

Every 90sec 4 sets
2 Hang Squat clean

Every 90sec 4 sets
2 Full clean

b) Every second minute on the minute for 18 minutes
1st minute – 5 Deadlifts (315/225lbs) + 20x Double-unders
2nd minute – 6 Msucle-ups
3rd minute – Rest