at 10 Davidson St., Unit 10 , L2R2V4
Website - www.crossfitstcatharines.com Contact us - firstname.lastname@example.org Follow us on Twitter - https://twitter.com/CFSTC
CrossFit St Catharines is Niagara's most highly equipped CrossFit box in the Region! With 4 fully Certified and experienced coaches, we offer several programs such as Competitive CrossFit, Little Lifters CrossFit Kids, Kids and Parents 2in1 classes, Mobility and more!
15.4 release tonight at the box, after mobility at 8pm! :D
Don't forget, after mobility tonight, 8pm - 15.3 release!! Come on out! :)
So.... we know the double-unders are coming ... Here's a nice refreshing article and video to get you ready! http://ow.ly/KdcyD
*** FRIDAY NIGHT LIGHTS*** Week two, kicking off 15.2 tonight at 5:45pm sharp! If you've ever been interested in CrossFit, or wonder what its all about, our FNL event is the perfect time to come witness incredible athletes push themselves like no other and be part of an even more amazing community atmosphere! Its not just for the elite, its for EVERYONE! #crossfit #open2015 #community #jointhefamily #ohana #fitness #health #lifestyle #15point2
*** NEW COMPETITIVE PROGRAM *** Starting September 1st ..... want more info? Email us and well get you ready to rock!
Interested in joining CrossFit ? .... Well, our next FUNDAMENTALS class starts MONDAY SEPTEMBER 1st! Register your spot now, only 3 spots left!
Thursday August 28th A. EMOTM x 15 1. 10-15 wall balls (20#) for me 2. :20 LSit/:40 plank hold 3. max distance HS Walk for :45 seconds B. 3 rounds 12-9-6 Power snatch Pull ups *3:00 rest between rounds
Wednesday August 27th A. OHS 3-3-3-3-3-3 B. 4 Rounds for time 200m run 10 T2B 15 box jumps 20 sit ups
DONT FORGET, this SATURDAY AUGUST 30th is our ONE YEAR ANNIVERSARY BBQ! Starts at 4pm! :)
** Get your FRIENDS signed up! Our next Fundamentals starts MONDAY SEPTEMBER 1st! ... And don't forget, the more friends you bring in, the cheaper YOUR membership is! ** Email email@example.com for more info or to register!
Tuesday August 26th A. Power Cleans 4 sets of: 5 Touch and Go power cleans... build across sets B. 5 Rounds for time 6 burpee over bar 6 DL @ 65% (Ill be using 205) 6 Goblet lunges (50/35)
Monday August 25th A. EMOTM 10 3 Front Squat min 1 - 5 @ 85% min 6 - 10 @ 75% B. AMRAP 12 5 pull ups 5 HSPU 10 thrusters 30 DU
Friday August 22nd A. 3 sets 2 rope climbs max strict UB pull ups max distance HS walk (or 5 HSPU) B. 25 min cap Sled/sprint shuttle
Thursday August 21st A. Push Press 5x5 at 75% across all sets with :90 rest between B. 1) 12-10-8 Hang SQ CL (135/95) Ring dips Rest 5:00 2) 21-15-9 Wall balls Pull Ups Rest 5:00 3) 9-6-3 SDHP (135/95) Burpee Box Jumps
Wednesday August 20th A. Running clock - 10 minutes to find 10RM bench press Then, 2 rounds 75 double under 50 air squats 25 Cal row Then, 10 min to find heavy power snatch cluster 1.1.1
Tuesday August 19th A.10 min to find 85% of 1RM back squat or a heavy 3 rep, then; EMOTM x 10 - Back Squats minutes 1 - 5 3 reps @ 85% Minutes 5 - 10 3 reps @ 75% B. AMRAP 20 min - 5 thrusters (135/95) - 10 push ups - 15 sit ups - 200 m run
Monday August 18th A. Clean & Jerk - 1RM B. 2 rounds - 6 squat snatch (115/75) - 10 burpee box jump overs - 6 CJ (155/105) - 10 C2B - 6 HSPU - 10 KB SW
Friday August 15 A. 10 min to find 1RM hang power snatch then... 10 min to find 1RM hang squat snatch B. 2-4-6-8-10-8-6-4-2 - Dead lift (205/100) - strict pull ups
Thursday August 14 A. EMOM 12 Even – 8-10 HSPU Odd – 10 – 12 Tall box jumps B. 4 rounds 3 min of rowing (distance) or cal exertion on air dyne (45 cal) 2 min of DU 1 min of ring dips/MU 3:00 rest between rounds