Thursday September 2, 2010

We’ve got big news.  Actually HUGE, FANTASTIC, TERRIFIC news!

It’s a Girl!!!!  The CrossFit Quantum family is growing.  We are honoured and excited to welcome the smart and sassy, Summer Innanen (aka Cosmopolitan Primal Girl) of Haute Life to the CFQ crew.

Without further ado….Haute Life is Born

Weekly Warm-up:
Skipping 3 mins

2 Rounds:
3-6 Cast Wall Walks
3-6 Skin the Cats
10 Shoulder Pass Throughs
10 Overhead Squats [4012]

Part 1:
NEW Q’s:
A1: Deadlift 3 x 5 – ramping sets (add 5-10lbs more than last time) – rest 2mins
A2:  Pull Ups 4 x Max – rest 2 mins

VETERAN Q’s:
A1: Deadlift 3 x 4-6 – ramping sets – rest 2mins
A2:  Pull Ups 4 x Max – rest 2 mins

Part 2:

3 Rounds for time:

• 6 Back Squat @ 70% 1RM (or 80% 5RM)
• 18 Kettlebell Swings
• 200m Run
• Rest 90sec