Lululemon Cancelled tonight

Hey guys, sorry for the late notice but Lululemon workout is cancelled for tonight. 6:30pm is going on at the gym. If you can't make the 6:30 and need to come at 7, no problem.

Blog under construction -- Lulu tomorrow night

Sorry for the Blog being under construction right now. I am in the process of redoing the website and embedding the blog to the home page so that is why it looks like this. Won't be long.
Tomorrow night I need some CrossFit killers to join me for a 7pm workout at Park Royal Lululemon. Its the five year anniversary of Park Royal Village and they are throwing a party tomorrow night and involved in that is a bunch of fitness classes outside Lululemon. We are at 7pm. As usual the workout will be tough, especially for any members who come. If you are coming fire me off an email chris@crossfitlions.com so I know. Really would like to have a good presence their. Should be fun.
W/U: Dynamic Stretch
Tech: Get up to thruster weight

WOD:

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Had a different workout in mind for today but this came up on the main site and godamn it just looks like fun so we are going to rip it. It still falls under the time domain I wanted for tomorrow so here we go. This is a "Hero" Wod and as you know, these are some of the most fun.

Max Ring Dips/ Front Squat / 1000m row

w/u:
3 rounds
20 double unders
10 walking lunges
10 squats
10 back ext
10 push ups
Tech:
5 x max ring dips
Front Squat 5x2
WOD:
1000m row for time

Gymnastics Time....Kinda

w/u:
800m Run
3 Rounds:
10 Squats
10 Barbell Presses
10 Medball Cleans
10 Situps
Tech:
Max Turkish Getup
WOD:
21, 15, 9, 15, 21 rep rounds for time:
Toes to Bar
Wallball
Box Jump 24"/20"

Grace

w/u:
400m run
3 rounds of "Cindy"
Tech:
Back Squat 5x3
WOD:
"Grace"
30 Clean and Jerk for time @ 135/95

Saturday

w/u:
800m run
Dynamic Stretch
WOD:
3 rounds w/t a 2 min break between rounds
1min at each station of:
Inverted Burpee
Tire Flip
1/2 depth GHD Situps
Rope Climb
Turkish Getup
Wallballs
Row for Calories
Total reps wins

Time to hit those legs

Nice work on Lynne today kids. I am absolutely loving the gains people have been making in "The Den". There are quite a few changes going to come down in the next couple weeks which will hopefully improve upon everyone's experience here. Big one being creating a more interactive full website and a daily accurate leaderboard.
w/u:
100 double unders
2 rounds
10 dowel snatches
10 dowel overhead squats
10 dowel thrusters
10 pushups
Tech:
Handstands & Muscle Ups
WOD:
"Lap of Death"
21,15,9
Hand Squat Cleans (95/65)
Front Squat (95/65)
Air Squat
Between each round you have to run a building lap