WOD: for time

4 rounds

15 Sledgehammer strikes (demo)

200m Run

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CAN LIFTING WEIGHTS MAKE YOU THINNER?

trunk twists/arm swings/straight+bent leg swing x 8

skin the cats x 5

side planks 4 x :15 seconds

supermans 3 x 10 (demo)

shoulder bridges 3 x 5 (demo)

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***GYM NEWS***

New class added!  4pm Class on Friday starts tomorrow!  We are aware that the weekend starts early for many so we thought we would test out a 4pm class on Friday!

WOD: "Chelsea"

5 Pull Ups

10 Push Ups

15 Air Squats

post completed rounds

Complete 1 set in a minute, on the minute for 30 minutes.

If you do not finish the set within the minute, rest till the start of the next minute.

Maximum score= 30.  If you run over on 1 set, max score=29...

Back by popular demand, Bench Mark Wednesday!  Thank your friends!

Hand Care!!!

I've Got To Hand It To You (part one) - CrossFit Virtuosity

I've Got To Hand It To You (part two) - CrossFit Virtuosity

WOD: Bear Complex (demo [wmv] [mov])

You have 5 rounds to find your max weight at:

Power clean
Front squat
Push press
Back squat
Push press

These exercises must be done in succession without putting
the bar down for seven times through the sequence.

Contact with the floor must be touch and go during sequences.

Rest anywhere but the floor!

compare results to 090729

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Bears and hockey, both good finds north of the border! Photo thanks to Jeff Greenwood

Group Therapy and Movie Night...Saturday March 6th, 7pm!

Sara and Jeremy will be hosting a social evening at their home on Saturday March 6th for all friends and family members of CrossFit Epic.  The film on the screen will be Every Second Counts, the therapy will come from the food and drinks you share with good friends.  Please bring your favorite beverage and a snack to share.  RSVP on the back board, along with map/directions at the gym.

WOD: for time

50 Sit ups

50 Double Unders (substitute 8:1 singles. = 400 singles)

50 Sit ups

50 Walking Lunges (count each step)

50 Sit ups

50 Burpees

50 Sit ups

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KB Windmill- 3 x 5 (demo)

KB  Pistols- 3 x 5 (each leg) (demo)

KB Power Swing- 3 x 25 (demo)

Planks- 3 attempts at max hold for time

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WOD: for time

21 - 15 - 9

Bench Press (75% of 1RM)

Ring Dips

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Kevin Pearce was featured in a piece by Tom Brokaw Monday night during Olympic coverage.  Click here for the official NBC footage, or view the you tube version below.  What an inspiring family!

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