Saturday WODs

Endurance WOD (7:45a)
“Eva”
Complete 5 Rounds for Time:
800 meter Run
30 KB Swings (70/50)
30 Pull-ups
*Can be done with a partner or cut in half.

Community WOD (10:00a)
“Eva Jr.”
15 Minute AMRAP:
200 meter Run
10 KB Swings
10 Pull-ups or Ring Rows

Lots of Fun!

15 Minute AMRAP:
20/15 Calorie Row
30 Wall Ball Shots (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 KB Sumo Deadlift High Pull (70/55)
30 Burpees
20 DB Shoulder to Overhead (40/30)

“Dead Man Walking”

Complete 5 Rounds for Time:
250 meter Row
20 Sit-ups
20 Push-ups
20 Walking Lunges
*25 minute Time Cap

3 RFT

Complete 3 Rounds for Time:
60 Double Unders
30/20 Calorie Row
10 Deadlifts (225/155)
*12 minute Time Cap

6 Weeks to Nutrition Success

Sessions:6 Sport Performance has partnered with Steve Acuna, nutrition & endurance coach with Do Athletic Shit, to present a 6 week Nutrition Workshop to help you achieve nutrition success.

REGISTER NOW:



Workshop Overview:
Meetings are on Sundays from 4:00-5:30pm at Sessions:6 Sport Performance. Each week we will go over a new nutrition topic that will build on the past week. Each session we will go over individual successes and failures and address how to overcome the problems we have encountered. We will cover a new educational topic tailored to meet the needs of the group. Homework will be assigned each week, and coaches will be holding you accountable for action. Our goal with the workshop is to give you the tools to make smart nutrition choices and change individual behaviours that impact how our bodies look, feel and perform.
 
Week 1: Introduction to the program overview, awareness of what we are eating, counting calories versus not counting calories
 
Week 2: Adequate Protein, Carbohydrates, Fat and Hydration and Why this matters
 
Week 3: Food timing and Blood Sugar Regulation’s role in body composition
 
Week 4: What to eat; How to structure your plate
 
Week 5: Gut Health: How the 2nd brain impacts our bodies
 
Week 6: Fueling better for workouts and recovery + Supplements: pros and cons

Barbell Day!

Hang Power Snatch
3-3-3-3-3

Core Superset
Tabata: alternate between hollow rocks & supermans (4 intervals each)

Open 18.5

Open 18.5
7 Minute AMRAP:
3 Thruster (100/65)
3 Chest to Bar Pull-ups
6 Thrusters
6 Chest to Bar Pull-ups
9 Thrusters
9 Chest to Bar Pull-ups
12 Thrusters
12 Chest to Bar Pull-ups
15 Thrusters
15 Chest to Bar Pull-ups
*Continue adding 3 reps each round until time ends.

(See games.crossfit.com for full rules.)

Saturday WODs

Endurance WOD (7:45a)
Complete for Time:
40 KB Swings (50/35)
40 Air Squats
40 Push-ups
40 Sit-ups
40 Calorie Row
30 KB Swings
30 Air Squats
30 Push-ups
30 Sit-ups
30 Calorie Row
20 KB Swings
20 Air Squats
20 Push-ups
20 Sit-ups
20 Calorie Row
10 KB Swings
10 Air Squats
10 Push-ups
10 Sit-ups
10 Calorie Row

Community WOD (10:00a)
15 Minute AMRAP:
10 KB Swings
10 Air Squats
10 Push-ups
10 Sit-ups
10 Calorie Row

“Black and Blue”

5 Rounds for Time:
10 Power Cleans (135/95)
10 Burpees

Core Superset: Heavy Carries
*10 minutes of various KB carries to 50 meter mark and back: goblet, suitcase, overhead, farmer, front rack, etc…

Metcon Madness

Run an easy-paced “aerobic” mile.

24 Minute EMOM:
Minute #1: 100 meter Sprint
Minute #2: 13 Wall Ball Shots (20/14)
Minute #3: 30 Double Unders

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