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Saturday October 14th 2017

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LiteFit

a) 

15 min emom
2 Burpee box jumps
2 KB Chest press from floor (not bench)
2 Wall Balls
Each team member does 1 round While the other 2 rest and then you add 2 reps
2-2-2-4-4-4-6-6-6-8-8-8-10-10-10…….

b) 

a) 3x 4 min AMRAP, rest 2 min
10 T2B
20 DB thrusters
30 Dubs
40 Kb Swings
50 kcal row

start each round in reverse order

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CrossFit

a) 

Deadlift
4×4
rest 3 mins between sets

b) 

10-9-8——-1

Toes to bar

thrusters 75/55lbs

Airdyne Cals

Friday October 13th 2017

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LiteFit

a) 

In teams of 3
row 1000m of AB rowing

then
In teams of 3
row 1500m

b) 

21-18-15-12-9-6
Sumo Deadlift With a heavy KB 75/55 or 2 KB 2X35 or 2X55lbs
Push ups
Goblet squats
Cal Row

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CrossFit

a) 

week 2
12 min EMOM
10 single straight arm band lat pull downs/arm
8 single arm DB press / arm
10 GHD sit ups

12 min EMOM
8-10 toes to bar
8-10 Strict HSPU
40 double unders

12 min EMOM
10 landmine row/arm
12 bicep curl ring rows
100ft farmer carry

 

Thursday October 12th 2017

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LiteFit

a) 

12 min emom
plank 45sec
8-10 toes to rings
100ft OH DB carry 2 arms

b) 

EMOM 16 mins
30 sec 1/4 squats mid range, squat from just below 90 to just above 90 + 30 sec jump squats
30 sec R leg lunge 1 rep forward 1 rep back + 30 sec L Leg
30 sec plank jack + 30 sec double mountain climb (both feet at the same time)
30 sec double under + 30 sec skip backwards
rest 1 min

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Warm Up

gymnastic warm up
10 min EMOM
30 sec handstand hold
2 hollow front + back leaver hold + 3-5 cycling butterfly kips

CrossFit

a) 

5x Every 90 sec
4 power clean + strict press

5x Every 90 sec
3 squat clean + push jerk

b) 


5 Rounds
15 S2O 155/105lbs
15 Deadlifts 155/105lbs
15 Box Jumps 24″/20″

Wednesday October 11th 2017

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Check out mobility WOD from Physio Joseph Trambulo. To book a free function screening contact him at JTPT77@Gmail.com. If you have benefits and want to use them towards personal training, come talk to one of our coachs or physio about details.

 

LiteFit

a)

1 Burpee- 9 Kb swings
2 B-8 swings
3B-7 swings
4b-6 swings
5 B- 5 swings
6b-4 swings
7 B- 3swings
8 B-2 swings
9 B- 1 swing
Repeat in opposite direction 9 min T/C

b)

3x 6 min AMRAP
400 m row
15 Ring Push ups
20 Wall Balls
20 Renegade Rows
rest 1 min between rounds

 

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CrossFit

a)

14 min E2MOM
1 high hang snatch + 2 hang snatch

b)

Every 15sec for 4min
2 Power Snatches 115/80lbs

-Then-

For time
50 Toest to bar
50 HSPU

15min Cap

Tuesday October 10th 2017

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Check out this weeks Box and let us know if you want one.

Chicken legs and theighs

10 Lamb Spedini skuwers

4 Bacon Wrapped Tenderloin steak 5oz

Mearanited Teriyaki short ribs

All our meat is local and top quality. Box’s of only Chicken breast, sausages and Burgers are available upon request

a)

12 min AMRAP
12 Thruster 95/65
20 Med Ball over shoulder
5 Hand stand push ups

b)

E 90 sec 4X
1)10 Reverse Front rack lunges 95/65
2) 10 Front Squats 95/65 + 4 burpee over bar
3) 15 Deadlifts 95/65 + 4 burpees over bar
4) 16 Burpee over bar

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CrossFit

a)

GYMNASTICS STRENGTH
option 1
5x every 90 sec
2 Strict muscle ups + 5 strcit dips
14 alternating strict toes to bar

b) option 2
16 min emom
3-5 false grip ring pullups
8-10 ring transitions on a band (thinner band then last week)
4 kips on rings + 4 kip and hip pop
12 alternating strict toes to bar

c)

Teams of 2 Total reps accumulated
(only 1 person working every 90 seconds)
5 Rounds 90-95% intensity
get as far as you can in 1:30
10 Overhead squats 135/95lbs
30 double unders
+ max burpees over bar in remaining time
Rest 1:30 between rounds

Friday October 6th 2017

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REMINDER Cristini Athletics Fam!

Today is the last day to RSVP to our Cristini Athletics Christmas Party this year on November 11th at 7:30PM at The Magnolia Event Boutique Space in Vaughan.

Tickets are $85.00 ea.( includes a delicious 4 course meal, Open Bar and Dj)

PLEASE RSVP BY October 13th  and write your name on the sign up sheet on the white board!

Deadline to pay in full will be Wednesday , November 1st.

We cannot wait to celebrate with you all!!

-Cristini Athletics Family

LiteFit

a)

10 rounds
10 pushups w feet on medball
10 med ball rollup
45 sec overhead carry w 45/35lbs plate

b)

Emom 15 mins
10 Ring Pushups
GHD situp hold 45 sec
12 wallballs

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CrossFit 

a)

Week 1
push/Pull 4x emom

12 min EMOM
3-5 strict chest to bar
6-8 DB Zpress

15 min
8-10 kipping chest to bar pullups
6-8 Strict HSPU
8 burpee box jump over

12 min emom
12/arm single arm banded lat pull down
12 double DB bent over row
15 banded tricep press down

 

Thursday October 5th 2017

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Hello Cristini Athletics Fam!

Just reminding you to RSVP to our Cristini Athletics Christmas Party this year on November 11th at 7:30PM at The Magnolia Event Boutique Space in Vaughan.

Tickets are $85.00 ea.( includes a delicious 4 course meal, Open Bar and Dj)

PLEASE RSVP BY Friday October 13, 2017 and write your name on the sign up sheet on the white board!

Deadline to pay in full will be Wednesday , November 1st.

We cannot wait to celebrate with you all!!

-Cristini Athletics Family

 

 

LiteFit

a)

20 goblet squats
10 pullups
10 single arm KB thrusters L
10 burpees
10 single arm KB thrusters R

b)

Teams of 2
100 Pull ups
100 Sit ups
100 Wall Balls
REST 3 Mins

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Warm Up

gymnastic warm up
10 min EMOM
20-30 sec Handstand against wall
3-5 hollow front + back leaver hold

CrossFit 

a)

5x Every 90 sec
5 power clean + strict press

5x Every 90 sec
4 squat clean + push jerk

b)

“DT”
12 Deadlifts 155/105lbs
9 Hang Cleans
6 S2O

Wednesday October 4th 2017

By: 0

Hello Cristini Athletics Fam!

Just reminding you to RSVP to our Cristini Athletics Christmas Party this year on November 11th at 7:30PM at The Magnolia Event Boutique Space in Vaughan.

Tickets are $85.00 ea.( includes a delicious 4 course meal, Open Bar and Dj)

PLEASE RSVP BY Friday October 13, 2017 and write your name on the sign up sheet on the white board!

*Deadline to pay in full will be Wednesday , November 1st.

We cannot wait to celebrate with you all!!

-Cristini Athletics Family

 

LiteFit 

a)

20 alternating DB shoulder press
10 toes to bar
20 prisoner squats

b)

“Theresa”
100 single skips
90 Sit ups
80 walking lunges
70 Dips
60 Knees to elbows
50 jumping squats
40 Push ups
30 Box jumps
20 HSPU

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Warm Up

mobility warm up

CrossFit

a)

Snatch
14 min E2MOM
2 high hang snatch + 1 hang snatch

b)

Every 15sec for 4min
2 Power Snatches 95/65lbs

-Then-

For Time
100 Burpees