November is Family Violence Prevention Month in Alberta. Women making the courageous decision to leave an abusive relationship and start rebuilding their lives truly embodies what it means to be Strong Like a Woman. From November 1st to November 30th, 2022, Heart Home Network, Discovery House, and Sonshine Community Services will join to create awareness and raise funds with the second annual 'Strong Like a Woman' campaign.
On November 18th, Bedrock CrossFit will be running an all day event to help support this cause. Because this cause is so important to us, Bedrock wants to say Thank You for participating: so for every donation made for Bedrock’s event on November 18th, your name will be entered to win a pair of NOBULL shoes!*
*any style of Trainers or Trainers+ to a max value of $241 CAD
Here's how to sign up:
Make your donation using the link below and choose the "Strong Like A Woman" from the drop down AND type "Bedrock CrossFit" in the text field
Register for a class time using your TRIIB account or the Drop In Link
Perform the workout at our gym
Get your name entered to win a pair of NOBULL shoes by showing your donation receipt - no donation is too small!
If you have any questions or are having issues registering, please email amanda@bedrockcrossfit.com.
The workout
Part A : Double Under Madness
You have 2 minutes to get the max amount of Double Unders that you can.
Scaled or new athletes can perform single skips.*
Rest 2 minutes before Part B.
*All instruction will be provided by a coach during the class warm up.
Part B : Front Squat 3 Rep Max
You will have 8 minutes to find a 3 rep max front squat. The first rep can be a squat clean.
Scaled/new athletes can do dumbbell squats or barbell front squats.*
Rest 2 minutes before Part C.
*All instruction will be provided by a coach during the class warm up.
Part C : Lift, Push, Pull
10 Minute AMRAP
1, 2, 3, 4, 5....
Deadlifts with previous front squat weight
Burpees
Pull Ups
Scaled/new athletes can do deadlifts with dumbbells or elevated from the floor, athletic burpees, and ring rows.*
*All instruction will be provided by a coach during the class warm up.