''Heavy Presses'' (06.28.2010)

The experience of participating in two full days of world class training at the hands of talented Coaches, CrossFit athletes, and Olympic Medalists can only be described as profound.

We were privileged to host and support an event like this where athletes from our community were able to train with and learn directly from passionate Olympic Lifting Coaches.

The effects of such comprehensive and detailed instruction are sure to be noticed almost instantly among those in the trenches, diligently working to develop their athletes or themselves. (''It hurts because we love you'')

Thank you to those that came and trained with us, come visit whenever you can our doors are always open to our extended CrossFit family, especially Canadians.
I also want to thank our close knit crew of dedicated trainers and athletes for their enthusiastic and unconditional support. Kyle, Dan, Troy, Nate, Mike, Kevin, and Justin's efforts are what made an amazing weekend possible.
Thank you, I can't say it enough.

Warm-up Drills (06.28.2010)
Run 800m
2 Rounds of
5 x Press
5 x Push Press
5 x Push Jerk
15 x Abmat Sit-ups
Shoulder Opening Drill
Inch Worms
Scorpion Stretch

''Heavy Presses'' (06.28.2010)
With a 10:00 running clock work up to heavy 5 rep set of Presses. Use no more than 3 working sets resting as needed between efforts.

If you already have data on your 1 rep maximum from two weeks ago you may choose to proceed as follows for your workloads:
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 65%
5 x 75%
5 x 85%

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Skill Development (06.28.2010)
Row 2000m for time

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CrossFit Endurance Rest Day (06.28.2010)