move up the ladder then back down again (1-2-3-2-1)

1) 100 m row

    8 pull ups

    20 squats

2) 150 m row

     16 pulls

     30 squats

3) 200 m row

     20 pull ups

     40 squats

Hello Everyone,

There are two important updates to note for next week:

No workout Monday

L’usine Gatineau will be closed on Monday, September 6 for Labour Day. Enjoy the day off and get ready to hit that WOD hard on the Tuesday!

New Schedule starting September 7, 2010

Due to the increase in demand for the Tuesday and Thursday classes, there are now classes at 17:15 on Tuesdays and Thursdays. Also, because of the lack of demand for the night classes of Monday and Wednesday, there will no longer be classes at 19:15 on Monday and Wednesday.

The new schedule is now the following:
Weekdays – 17:15 & 18:15
Saturdays – 10:00 & 11:00

21-15-9

Cleans 135/95

Ring Dips

50 wall ball

25 kettlebell swings

Run to 2nd speed bump

50 kettlebell swings

25 wall ball

run to 2nd speed bump

3rds

run to stop sign

50 back ext

50 sit up

10 rds

20 Thrusters (45/65)

15 Push Ups

10 Squats Jumps

Natalie, Claudie and Sue flexing their muscles!

Clean & Jerks

1 clean 10 Jerks

1 clean 9 Jerks

1 clean 8 Jerks

ect down to 1 clean 1 Jerk

Partner Workout

Part 1:

Partner A) Run to Red Slide

Partner B) AMRAP

• 2 burpees
• 4 kettlebell swings
• 6 pull ups

Part B

Partner A) 500 single unders

Partner B) AMRAP

• 2 wall ball
• 4 sumo deadlift high pulls
• 6 sit ups

Both partners complete both parts 1 & 2, A&B

30 wall ball (15/20#)

15 squat snatches (45/65#)