General Warm-up:

1000m Row/800m Run

Group Mobility

Workout Specific Warm-up:

5 X 5 Push Press, up to 185 lbs (125 lbs)

WOD:

10 Rounds for time of:

5 Burpees

10 Push Press

(95/65) 100m Run

To Dance with His Daughter

For Steven Ritza, CrossFit isn’t about Fran times and deadlift PRs.

Ritza, 61, was active in a host of sports until he had a stroke about four and a half years ago. Suddenly, his lifestyle changed and it became a task just to get out of bed. Ritza has been training with Tyler Belanger at CrossFit Catalyst in Sault Ste. Marie, Ont. For about a year, and he’s been working hard to regain capacity and improve… Continue Reading