Friday 281016

Deadlift: 1-1-1-1-1

For the deadlift, use the following approximate percentages based off of your current one rep max for each corresponding set - 70%, 80%, 90%, 95%, 100%. If you do not have a current one rep max, start with light to moderate weight and increase as you are able.


In teams of two, AMRAP in 15 minutes:

500m Row
8 Wall Walks
6 Rope Climbs

Split work equally between you and your partner.

Wall Walks:
8:1 Plank-Ups

Rope Climbs:
2:1 Lower Down/Pull-Ups
OR
4:1 Ring Rows

 


We would like to announce that we have been given a spot in the Affiliate Competition on November 19th! This competition will take place a day before the 2016 CrossFit Invitational on the same stage - the GM Centre in Oshawa! We have been given the spot due to the overwhelming response from our gym to attend the CF invitational! Adam and Kayla will be competing on behalf of our gym. Spectators are free to attend and are encouraged to do so! November 19th - put it in your calendars! Way to go, CFO! You're awesome :)

We would like to announce that we have been given a spot in the Affiliate Competition on November 19th! This competition will take place a day before the 2016 CrossFit Invitational on the same stage - the GM Centre in Oshawa! We have been given the spot due to the overwhelming response from our gym to attend the CF invitational! Adam and Kayla will be competing on behalf of our gym. Spectators are free to attend and are encouraged to do so! November 19th - put it in your calendars! Way to go, CFO! You're awesome :)