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Weekend Schedule Changes

Hey everyone,

We are going to still have classes on Friday one at 9:00 and another at 10:00. These classes will be at Enman.

Saturday all classes will be at Pownal since there is a Taekwondo tournament going on that day at Enman. The class times are the same (7:30, 8:30 and 10:00 with Teens at 9:15). There will also be a Fundamentals group starting at 11:00. Please sign up using the online schedule for the class times that fit you best.

Sunday noon will be going as normal as will the Monday classes.

Sorry for any inconvenience. Thanks in advance for your understanding.

Mike

Tuesday April 15, 2014

Lighter crowd today…Not sure if it perhaps my warnings on the impending running or just sleepy heads this morning:)

12 Split lunge jumps (total)
9 Hand release Pushups
6 Ring rows
5 Rds

7 x 3 EMOM
Low Hang Power Snatch

Bonus cash out for the keen early birds! Have a great Tuesday folks

Monday April 14th, 2014

Gotta squat. Everybody keeping the dance floor safe this morning, good stuff. The main course was a 12 minute AMRAP heavy on the shoulder work. Looked like fun!

A) 5 Sets
3 Front Squats
6 Back Squats
@ 65% of max FS

B) 12 min AMRAP
6 HSPU
6 Hang Power Cleans
12 Pullups

Carol 3+12
Marshall 6+10
Heather C 5+8
Allen 3+13
Becky 3+12
Ellen 4
Heather R ?
Robert ?
Luke ?
Stewart ?

Lost and found and other stuff

Have a look in the lost and found over the next couple of days and take what is yours….the balance will be going to either the trash can or to Salvation Army by Thursday of this coming week.
Water bottles as well.

Also, start to take a pair of “outdoor” shoes with you and a light long sleeve jacket or shirt….spring means RUNNING!!!

Sunday April 13, 2014

Walking pace warm up of 2 rounds of 2 rope climbs, 5 pull-ups, 10 push-ups, 15 squats.

10 Turkish get ups

5 * 3 push press

35 double unders
Then 4 rds of
10 walking lunges, weighted as an option
10 toes to bar
35 double unders

Saturday April 12, 2014

Ahhh, Saturday…..

EMOM 12 minutes
3 power snatches at ~70%

4 rounds
15 wall balls
15 box jumps
15 kettlebell swings

The tole of all the snatches became apparent during the WOD. Loved this old school type crossfit triplet. Humbling, big wind and lotta sweat.

Somedays when you feel the slowest and fighting fatique are the best tests between the ears days. That’s what I’m telling myself post nap anyway….

Calling all CFPEI gals…tank top ordering for time:)

Hi Ladies

We are rushing to put in a tank top order today and are trying to get a feel of how many to order and sizes. Many of you have replied via facebook to our inquiry but if you could post to comments if you are interested and your size by noon today, it would be greatly appreciated.

Hey, we do alot for time at crossfit, why not this?:) If you have indicated your interest and size through facebook, no need to repost, we just want to be sure everyone gets a chance to see this.

Tanks will be black with the CFPEI logo in grey and red with a racer back. Final price being determined but somewhere between $20 and no more than $25.

please post asap as we hope to get the order in today

thanks ladies! 3-2-1-go!

Tuesday April 8, 2014

tired-runner-cartoon-220x168Lots of rain in today’s forecast to start eating away at our massive snow banks…then you know what comes next….

35 kettle bell swings
35 pushups
35 toes to bar
35 push press 75/55
35 walking lunges
35 hang power cleans 75/55

5 rounds @ 60% 1RM front squat
3 front squats, rack then immediately
6 back squats

Adam 15:02
Val 15:11
HDC 10:48
Dancing Dan 20:26
Dave C 10:33
Rob 11:48
Robert 13:11
Heather R 12:09
Stewart 11:45
Alban 12:38
Carol 14:24
Tracy *

Monday April 7th, 2014

1 Bear Crawl
7 Pullups
15 Wall Ball Shots
6 Rds

Waiter’s Walk length of gym 6 times total
NFT

20140408-201654.jpg

Sunday April 6, 2014

Charlottetown-20140406-00060 (1)

Big Sunday class warmed up with a squat/sprint relay and grooving the shoulder press.

Shoulder Press 3-3-2-2-1-1

“Annie”
50-40-30-20-10
Double Unders
Abmat situps

Accumulate 4 minutes of front forearm plank…weighted if you can do 1 minute no problem

Greg A 10:36
Mark 10:38
Keith 10:05
Annie :) 6:34
Ang 7:07
Corena 6:30
Charlotte J 6;59
Adam 9:03
Cindy 10:29
Scott 9:32
Dave C 17:57
Charlotte B 10:19
Gerry 10:57
Candace 10:53
Beth 10:52
Cassie 10:58
Allen 18:29
Lyndon 10:35
Sheri *
Ang *

think I’m missing a name or two…photo is not very clear….post to comments if I missed you

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