First thing! This upcoming Saturday, (October 4th), Coach Mel will be in a Olympic Lifting Competition at the University of Manitoba. We will update everyone when her lifting times are released. Come on down if you are free!
Second! For the next 4 weeks we will be giving away prizes every Monday, starting on October 6th. How do you win these prizes you ask? It is pretty simple.
Step 1: You need to upload a photo or video to Facebook or Instagram.
Step 2: Tag Sublime in said photo or video.
Step 3: Your name is entered into the weekly draw!
Easy right? We have prizes from Fusion Health and Wellness for a free 30:00 massage. Sublime will toss you a T-shirt. Our neighbors at Spartan Sports have thrown a few things our way. And of course our friends at Gorilla Jack are helping out as well.
So starting on Monday, have your phone ready and get to work!
Monday:
Foundation – Back Squat + Core work + Ad/Sled
Building – Snatch + Front Squat + EMOTM (PSn/AD)
Tuesday:
Foundation – Bench Press + Pronated Pull Ups + Rowing Repeats
Building – Clean & Jerk + Push Press & Supinated Pull Ups + CrossFit Intervals (Pull ups/Row/Box Jumps)
Wednesday:
Foundation – Deadlift + Long Low % Aerobic Work (AD/Skip/Farmer Walk)
Building – Rest
Thursday:
Foundation – Rest
Building – Snatch + Back Squat & Pull Ups + CrossFit Grinder (DU/Thrusters)
Friday:
Foundation – Front Squat + Core work & Upper Body Push & Pull
Building – Clean & Jerk + Deadlift & HSPU + Aerobic Intervals (Sled/Burpees/AD/Box Jump)
Saturday:
Foundation – TGU + Aerobic Intervals (Sled/Burpee/AD/Box Jump)
Building – Snatch Balance + Back Squat & MU + Hanging leg raises & Dips & Rocks & Tuck Ups oh my