We have hired Mikee to start a CrossFit Glenmore subsidiary of Guy's Weightlifting club (with a 41 year history in the sport), which we'll call the Glenmore Vikings, and hold regular training sessions Tuesdays and Thursdays at 6:30pm.
The cost for these will be $50/month for CrossFit Glenmore members (or $10 drop-in) and $100/month for non-members (or $20 drop-in).
If you would like to get in extra Olympic Lifting times w/ Mikee follow this page where he'll be posting times; https://www.facebook.com/OlympicLiftingWithMikee?ref=hl
We are currently evaluating cancelling the Tuesday and Thursday 6:30pm CrossFit classes, call or text me with any concerns.Warm-up:
3 rounds of
1 Gym length Duck Walk
30 second Goblet Squat Hold
Mobility Wod (from www.mobilitywod.com)
1. 1st Rib Mobilization w/ Dowel OR Pain Ball 2:00/
2. Shoulder smash 2:00/
3. Pigeon Pose 2:00/
Hang Squat Cleans; 12,5,5,5,5,5 rep max weight.
3x Max Strict Toes 2 Bar (or Candlestick Negatives)
5 Rounds of [10:00 Cap]
15 Thrusters 95/65
15 D-Ball Slams 20/12