Friday June 9th, 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 
16 min Emom
12 Bent over Rows
12 Shoulder Press
12 Push ups
24 Plank jacks

“40-30-20-10
KB swings
Wall Balls
Run 200 m after each round

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CrossFit 

a) Week 2
Close Grip Bench Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

b) “Badger”
3 Rounds
30 Squat Cleans 95/65lbs
30 Pullups
800m Run
25min Cap