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Archive for August, 2013

September 1, CLOSED

Posted by Jenn on August 31,2013

MOST will be closed for the Labour day long weekend

August 31, Wod

Posted by Jenn on August 30,2013

Hip Mobility Skills Session 3x 10 reps OHP Decline Push Ups Tall Step Ups V Ups Wod 15 Min Amrap 10 Bench Press 20 Wall Balls Coach Swagar’s Quote of the day: ” If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned […]

August 30, Wod

Posted by Jenn on August 29,2013

Shoulder Mobility Skills Session 3×8 Reps Hang Snatch Pulls Mid Hang Snatch C2B Pull ups Wod 8 Min Amrap 6 Snatch 10 T2B Coach Swagar’s Quote of the day: “I need some time to recover. I’m not a machine.” Li Na

August 29, Wod

Posted by Jenn on August 28,2013

Skills Session 3×8 Jerk Balance Split Jerk OHS Russian Twists Wod 6 Intervals 90 sec rest 6 Push Press 16 Front Squat 6 Push Jerk Coach Swagar’s Quote of the day: “For every minute you remain angry, you give up sixty seconds of peace of mind.” Ralph Waldo Emerson

August 28, Wod

Posted by Jenn on August 27,2013

Ankle /Calf Health Skills Session 4 X 20 M Sled Drag 150/100 20 Banded Pull Throughs 20 Banded Dead Lifts ( hips) Hollow Rocks Wod 5 Rounds 5 Dead lifts 10 Pull Ups 15 Push ups Coach Swagar’s Quote of the day:”Always do what you are afraid to do.” Ralph Waldo Emerson

August 27, Wod

Posted by Jenn on August 26,2013

Spine Mobility/Stability Skills Session 3 x 6-10 reps Muscle Up Progressions/ Warm Up Back Bridges Hollow Rock Rolls Wod 6 Rounds 4 Burpee  Muscle ups 8 Ball Sprawls 250 M Run Coach Swagar’s Quote of the day : ” Men willingly believe what they wish.” Julius Caesar      

August 26, Wod

Posted by Jenn on August 25,2013

Spine Mobility Skills Session 3 x 10 Bent over Bar Bell Rows Straight Arm Lat Pull Downs 1 Min Front bridge Wod 7  Min Amrap 8 Ring Rows 10 Stiff Legged Dead Lifts 8 Pull Ups Coach Swagar’s Quote of the day: “Men in general are quick to believe that which they wish to be […]

August 25, Wod

Posted by Jenn on August 24,2013

Pre Season CrossFit Football. Come and see what CrossFit MOST does on Football Sundays.

August 24, Wod

Posted by Jenn on August 23,2013

Shoulder Internal and External Rotation Skills Session 4 times for Virtuosity 2 Hills Sprints 10 Air Squats 10 Mountain Climbers Wod 21-15-9 Back Squat 250/185 Push Ups Coach Swagar’s Quote of the day: “I came, I saw, I conquered.” Julius Caesar  

August 23, Wod

Posted by Jenn on August 22,2013

Spine Mobility Skills Session 3×10 Clean Pulls High Cleans GHD Sit ups Wod 4 Rounds 400 M run 15 Hang Cleans 135/115 Coach Swagar’s Quote of the day: “Experience is the teacher of all things.” Julius Caesar