Work up to a heavy single in the Deadlift.

Perform 3 rounds of the following for time:

75 Box Jumps
21 Kettlebell Swings
12 Pull-Ups

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NCCP Introduction to Competition (Level 1 Technical) Olympic Weightlifting Course

Dan Robitaille is one of Canada’s most successful and experienced Olympic Weightlifting Coaches, his experience with lifters at the local and international level is renowned and we are proud to be hosting his Level 1 course January 10th and 11th. Please register early in order to get in on the early bird price.

Sign up now to receive the early bird price…

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Coach Mike Burgerner - CrossFit Olympic Weightlifting Certification October 9th 2009 at CrossFit Ottawa - The Gas Hut

http://www.regonline.com/OlyOntOct2009

REGISTER NOW BEFORE IT SELLS OUT!

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Don’t Forget to signup for the Agatsu Kettlebell certification Feb 28th. The price is now $500.00, with a new early bird price of $400.00.

Work up to a heavy triple in the Front Squat,

then perform the following for time:

50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swing
50 Walking Lunge
50 Knees to Elbows
50 Push Press
50 Wall Ball

NOTICE: The gym will be closed Thursday through Sunday of this week to complete renovations in the new space and move all of the existing equipment. Thank you for understanding and if you want to give a hand please feel welcome to do so. We could use the help.