Monday September 8th, 2014

Monday September 8th, 2014

Six rounds of:
Kettlebell Swings x 20 reps
Rest 30 seconds
Goblet Squats x 10 reps
Rest 30 seconds
Ring Rows x 10 reps
Rest 30 seconds;

4 Rounds of:
Wall Ball Shots x 10 reps
100 Meter Sprint w/ball
Ball Slams x 10 reps

We started under the moonlight and finished under a bright and beautiful sun.

Great work on the 6 rounder….excellent focus on form and technique today…really letting the hips do the work on the Kbs and staying tight and in a plank position for the ring rows.

Robert knew when I giggled approaching the whiteboard we were in for some med ball love today and it didn’t disappoint.

After everyone had a good sweat on, Corena took us through a fantastic mobility class. Oh, how I missed mobility class….

Highly encourage you to take some of these excellent classes and spend some time working your mobility. It will time well spent.

Michael C - Author


  1. Cheryl | September 8, 2014 at 9:03 am

    Big CrossFit Charlottetown welcome to Chelsey who joined us over the weekend!

  2. Heather | September 8, 2014 at 5:53 pm

    Welcome, Chelsea! And, a big thanks to Corena for a fantastic mobility class. The post WOD time is great for me as I’m already warmed up & as loose as this old body can be at 0700! An independent time (not before or after a class) generally doesn’t work for me as life often takes priority.


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