WOODBRIDGE For the first time, we will be offering CrossFit Kids at RCF Woodbridge! This program will be for ages 8-13 on Wednesday’s at 4:30pm. There is only 6 spots in this program. The program is being taught by Coach Ryan. To register your kids, go to https://clients.mindbodyonline.com/classic/ws?studioid=32045&stype=-8&sTG=23&sView=day&sLoc=0&sTrn=100000019
HOLIDAY HOURS
Both Locations, Saturday Regular
Monday Closed
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Our CrossFit Markham Teens program starts Wednesday July 5th 5:00pm for the Wed. program and Monday July 10th at 10:00am for the Monday program! To register your teen, go to http://ow.ly/cNjr30cKnxX
LiteFit
a) 12 mins
20 KB swings
10 Kb cleans R/L each
20 Lunges front rack KB
30 Sit ups
40 Double unders
b) Have ½ class start at #1 and other ½ at #2 so that the 2 tires can be used
FGB style 1 min per station
#1
Wallballs
Sumo deadlift to high pull KB 55/35lbs
Box jumps
Push press 45/35lbs
Row
Rest
FGB #2
Rope climb or modified rope climb
Walking lunges
Sit ups
KB swings
Tire flips
Rest
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CrossFit
a) Week 5
Close Grip Bench Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.
b) “Nicole”
400m Run
Max Pullups
Score is total pullups