Monday November 18 "Push Press"

Warm Up

Group Dynamic

Skill

Push Press (5@55,5@65,3@75,3@85,1+@95)

Metcon

"DIANE"

21-15-9

Deadlift (225/155)

HSPU

Saturday November 16 "Front Squat"

Warm Up

Group Dynamic

Skill

Front Squat (5@55,5@65,3@75,3@85,1+@95)

Metcon

"JT"

21-15-9

HSPU

Ring Dips

Push-ups

Friday November 15

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

21-18-15-12-9-6
100 ft Walking Lunge
Pull-ups
Sit-ups

Thursday November 14 "Squat Clean"

Warm Up

Group Dynamic

Skill

Squat Clean (5@55,5@65,3@75,3@85,1+@95)

Metcon

"Death By Power Clean"
use 65% of 1 rep max

Every minute on the minute perform 1 Power Clean.  Add 1 rep for every minute.

Cash-Out (to be done immediately after)

10 Toes 2 Bar

10 Mountain Climber (L/R=1)

Wednesday November 13 "PARTNER WOD"

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

With a partner

AMRAP 30

10 Thrusters (95/65)

10 Box Jumps

200 m Run

*partners alternate rnds

Tuesday November 12 "Deadlift"

CCF Barbell Club

CCF Barbell Club is being offered as a separate arm of Carousel CrossFit that will run in six week cycles.  It will allow individuals the chance to achieve their strength and lifting goals by offering semi-private barbell training and custom strength metcons.  The club is not just beneficial to those looking to get stronger and hit PR’s, but also for those trying to improve form and technique.  The club will be offered on a first come, first serve basis since the class sizes will be capped.  So please see one of the coaches to sign up.  The cost is $125.  If you sign up prior to Nov 1, the price will be discounted.

The classes will focus on the Olympic Lifts – Snatch and Clean & Jerk.  They will be smaller than normal CrossFit classes for more individualized instruction.  The classes will train at the following days and times, beginning Monday November 18 and ending Monday December 23:

Monday – 7:30 PM

Thursday - 7:30 PM

To allow for better, more organized classes, we ask that you specify if you will be coming to the AM session or the PM session during the cycle.  If we do not get at least 7 Barbell Club will not happen.

Warm Up

Group Dynamic

Skill

Deadlift (5@55,5@65,3@75,3@85,1+@95)

Metcon

AMRAP 12

400 m Run

5 Deadlift (275/185)

Monday November 11

Happy Veterans Day!

Many thanks to all of those that have served and their families.  Take a moment from your day and thank someone for serving our country.

SATURDAY'S TEAM WOD!

For those of you that took part in our team WOD on Saturday you should be really proud of the effort you put in.  It is no easy task doing 3 workouts right after each other.  If you are one of our athletes that is hesitant to come try one, don't be.  Not only is it a great workout, but also a chance to get to work with people you haven't had a chance to meet at the box.  Our next team WOD is tentatively scheduled for DECEMBER 28.  Be on the lookout for a sign up sheet in the box and on our Facebook page.  Keep working hard!  

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

"BULGER"
10 rnds:
150 m Run
7 Chest 2 Bar Pull-ups
7 Front Squat (135/95)
7 HSPU

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.

Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.