The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work is a workout you missed during the week or 20 minutes of something you suck at.
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Hehe thanks Brittany :)
Clean to 38 Deadlift to 78 - I had 2 misfires on the 3rd rep of the last set but rep 4 & 5 were good - Repeat next week

Nice pic Sara :)

Happy New Year's Everyone! Cheers!
Warm-up
Power clean and jerks: 30, 35, 40, 45, 47, 48, 49, 50 x 1. First time putting 50kg overhead. Not perfect but it felt fast and most importantly fun! Nice way to finish 2014 and boost confidence for 2015.

"Annie" with Jessica:
50-40-30-20-10:
Double-unders
Sit-ups
Score: somewhere around 9:30. Happy New Year everyone!
Happy New Years Eve! If you're going out tonight, stay warm and stay safe!!
AM: Hot Tub/Stretch.
Warmup.
Clean 80kg/176# x1.
Pause Split Jerk 60kg/132# x2x3. 66kg/146# x1.
Paused Zercher Squats 70kg/155# x2x3.

50 Burpees in 2:53.
New Year's Day!!
Bench to 41kg...easy
"Annie"
50/40/30/20/10
DU's (unbroken)
Sit-ups
8:27
The best part of the day was watching Sebastien take 20 minutes to pull on his new sleeves. It took a team of 3 to accomplish the job!!
New Year's Day:
Warm-up
Front Squat to 58, which turned into 60x1.
Lots of ball rolling.

Afternoon: Easy 5k run. Nice seeing the hardy NYD Crossfitters this morning.
Saturday @ CFSJ with MJ :D
30-20-10
Box Jumps (20”)
Goblet Squats (30)
KBS (30)

10.46

Front Squat to 100 – Failed @ 95 on 3rd rep… I think I may have had better success if it were not for those goblet squats :S