Saturday February 17, 2018

Peninsula CrossFit – CrossFit


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Poster Warm Up (No Measure)


-Pick a Row, Run or Skip
-Pick three movements and do 15 reps.
-Vary movements each workout.
-5 min mobility

Metcon (3 Rounds for reps)


AMRAP 3: Calorie Bike
AMRAP 2: Front Squat
AMRAP 1: Pull-ups
Rest 2:00
AMRAP 3: Calorie Row
AMRAP 2: SDHP
AMRAP 1: Push-ups
Rest 2:00
AMRAP 3: Double Unders
AMRAP 2: Push Press
AMRAP 1: Air Squats
If doing single unders they are worth half a rep.

Athletes will work for six minutes straight in “Hot Seat” before resting for two. Each round is scored separately as total reps. To make it simple, athletes can keep a running count from movement to movement. The weight on the barbell should be something that athletes are capable of competing 15+ repetitions when fresh.
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Meet Ashley – Athletic Therapist & Kinesiologist

My name is Ashley, and Im an Athletic Therapist and Kinesiologist out here on the Peninsula. I can treat sprains, strains, tendanitis, and chronic injuries. I will be at Peninsula CrossFit Tuesday nights from 5:30-6:30 for free assessments, taping and injury management. Im also offering a 50% discount to Peninsula CrossFit members for treatments at my clinic if they need more than a quick checkup. Don’t let an injury hold you back! Come see me! Check out my website for more details inmotiontherapy.ca
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What is CrossFit

CrossFit Journal: The Performance-Based Lifestyle Resource