Med ball cleans are an excellent way to warm up and practice your clean technique. If you increase load or reps/decrease rest intervals, it is also a darn good workout. Here Alexis works on mastering the three pulls of the clean (video).

Find out what the king of exercises can do for your fitness at Capital CrossFit's Grand Opening, 1100 hrs 3 Feb 2007. See the equipment and gym, watch some cool workout videos, speak with us, and enjoy some outstanding authentic Mexican food prepared by my wife and mother-in-law. Food is on from 1100-1200, and our first Foundations I class begins at 1230, followed by Foundations II at 1330.

Not convinced about CrossFit? Come and check out the foundations classes. Just watch or join in (contingent on bringing in your paperwork - see our Get Started Guide) and speak with any other Ottawa area CrossFitters. All are welcome.

Please do us a courtesy and send us an email at capitalcrossfit@gmail.com if you intend on coming. This will let me plan the amount of food.

We look forward to seeing you there - spread the word!

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats