We have decided after trying things out for a few weeks now to make some small changes to the schedule starting Monday June 29th. Instead of 4:00pm we are going to do 4:15pm 5:30pm will stay the same 7:00pm will move to 6:45pm We are finding the 30 minutes between classes too long so we are going to shorten it up to 15 minutes We are still figuring everything out with these new rules so thanks to everyone for being patient with us! The post Class time Changes!! appeared first on SaskPro Crossfit ..read more

Reopening Details: This is going to be a long post but please take time to read through it all. It will also be posted on our website under “blog” for people who are not on Facebook, so if anyone is friends with someone they know is not on this group please let them know to check out our website for all the reopening details. Hold time: I did not put anyone on hold yet because we needed a date to stop the hold and we didnt have it until recently. I will hold anyone from our last day until June 7th that wishes to be put on hold. For those of you that said to keep your memberships going we’d lik ..read more

Monday June 1, 2020 Title: Monday Status: pending Warmup: 3-4 Rounds of… 6 T-Spine Twist/side 8 Arrested Good Morning 6 Bird-Dog/side :30 Hip Coordination A) 4-5 Rounds of…: 6-8 Box Handstand Pushup (Scaled: 8-10 Hand Release Pushups) rest :45 :20 Side Plank/side, rest :10 b/w sides. (Adv: 8 Star-Side Plank Leg Raise/side)s rest :45 Glute Bridge Iso-metric Hold :20 (hold @ top of glute bridge, butt squeezed) rest :90 *Bird-doggers should be bracing as hard as the knee hoverers. B) 5 Rounds of…: 5 Full Burpees 15 Air Squats 20 Mountain Climbers (10/side) 15-12-9-9-9 Pushups 5 Bicycle Crunch/sid ..read more

Monday May 25, 2020 Title: Monday Status: pending Warmup: 3-4 Rounds of: 3up/3down lunge rotations 10 Clamshells/side 3/direction T-Spine Windmills/side A) 4-5 Rounds of…: 10 Sumo Goblet Squat @ 42×1 tempo rest :45 8/side Side Plank w/ leg raise (Scale: :20 Side Plank + 10 Abductions/side) rest :45 15 Glute Bridges (big squeeze at the top) rest :90 B) Tabata x 2: Tabata 1 even- Pushups odd- Flutter Kicks rest 2:00 Tabata 2 even- Scissor Kicks odd- Three Way Crunches Cooldown: 2:30/leg Pnf Hamstring Stretch + Dragon Pose or Winged Dragon 2:30/side —– Tuesday May 26, 2020 Title: Tuesday Status ..read more

Monday May 18, 2020 Title: Monday Status: pending Warmup: 3 Rounds of… 10 Clamshells/side 10 Eggbeaters in each direction 5 T-Spine Starfish/side 5 Table-top w/ 1 second pause @ top A) 4 Rounds of…: 6 Rear Foot Elevated Split Squat @ 32×1 tempo rest up to :45 8 Sumo Goblet Squat or Sumo Squat @ 42×1 tempo rest up to :45 6/leg Single Leg Glute Bridge w/ Hip Flexion rest up to 2:00 B) 5 Quality Rounds: 20 Jumping Jacks 15 Tuck Up 12 Triangle Pushups 6 Conditioning Split Squat/side rest :45 Cooldown: Wall Squat 3:00 Wall-eye 2:00/side Wall Straddle 3:00 —– Tuesday May 19, 2020 Title: Tuesday Stat ..read more

Monday May 11, 2020 Title: Monday Status: pending Warmup: 3 Rounds of… 10 Clamshells/side 10 Glute Bridges 10 Table-top A) 4-5 Rounds of… (can hold weight if available): 12 Arrested Sumo Squat @ 32×1 tempo rest :30 8 Forward Stepping Lunges/leg rest :30 3up/down Lunge Rotations on each leg rest :30 15 Glute Bridges w/ squeeze at the top rest up to 2:00 B) 15:00 Amqrap of… controlled intensity: 10 Triangle Pushups 12 Tuck Up 10 Pushup Shoulder Taps/side (No Pushup here) 12 Side to Side Heel Touches 25 Jumping Jacks Cooldown: Wall Squat 2:00 Wall-eye 2:00/side Wall Straddle 3:00 (support under t ..read more

Monday May 4, 2020 Title: Quarantine 1 Status: pending Warmup: 5:00 Foam Roll + 3 Rounds of… 8 Side Lying Adductions/side 8 T-Spine Opener/side 3 Rounds of… 5 Seneca Stretch :30/side Scorpion on floor A) 15:00 Amqrap of…..@ slightly less sustainable output: 20 Jumping Jacks 10 Tuck Up 5 Hand Release Pushups 5 Triangle Pushups 10 Mountain Climbers/side 10 Bicycle Crunches/side Rest up to 5:00 before B B) 15:00 Amqrap of…..@ sustainable output: 12 Arrested Sumo Squats @ controlled tempo* 8 Reverse Lunges/side* 6 Oblique Crunches/side 8 Single Leg Glute Bridges/side 12 Arrested Good Morning :30 F ..read more

Monday April 27, 2020 Title: Q1/6 Status: pending Warmup: 50 Jumping Jacks – 3 Rounds of… 5 Cat-Cow 5 T-Spine Twist/side 5 Seneca Pushups 10 Clamshells/side 10 Lying Groin Openers A) 5 Rounds of…: 5 Conditioning Split Squat Jumps/side rest :30 5 Sumo Goblet Squat @ 5511 or 10 Sumo Squat @ 5511 tempo rest up to :30 10 Glute Bridges w/ Pause @ top and controlled eccentric (can add weight to hips) rest up to :90 B) 15:00 AmQrap of @ 80% output: 5 Full Burpees 5 Sit-Out/side (body awareness/coordination matters)* 5 Scissor Kick/side 5 Sideway Scissor Kicks/side 10 Reverse Lunges/leg 10 Tuck Up 10 ..read more

Monday April 20, 2020 Title: Q1/5 Status: pending Warmup: 1 Sun Salutation + 3 Rounds of… 10 Clamshells/leg 10 Side Lying Adductions/leg 6-8/side Single Leg Glute Bridge w/ Hip Flexion – 5:00 Double Under Practise A) 4 Rounds of…: 8 Hip Hinge Stick Drill @ 4111 tempo rest :30 :20/side Side Plank or (Rx’d: Star-Side plank w/ leg raise) rest :30 6/side Single Leg Slasher to Halo (can hold weight, house-hold item) rest :30 6/side Front Plank w/ Opposite Arm/Leg Raise (Rx’d: Knee Hover w/ Opp arm/leg raise) rest :30 8 Hamstring Walk-Outs (lots of baby steps, engage midline) Rest 2:00 B) 5:00on/3:0 ..read more

Monday April 13, 2020 Title: Q1/4 Status: pending Warmup: 5:00 Foam Roll + 3 Rounds of… :60 Wizard Staff Stretching (obliques, hips, t-spine, hamstrings, abs, obliques) 10 Dowel or Banded Dislocate :60 Hip Coordination A) 4 Rounds of…: 3-5 Half Turkish Getup/side (bodyweight/weighted/strangeweight are all ok) rest up to :60 8 Arrested Good Morning @ 3211 tempo rest up to :60 10 One and A Quarter Air Squat w/ 3 second eccentric, and 1 second pause each rep rest up to :60 3up/3down on each leg Lunge Rotation rest 2:00 B) 15:00 Cycle of….@ 85% output : 20 Jumping Jacks 10 Lying Sole Taps/side 10 ..read more