Workouts July 28 – Aug 2nd

Written by Saskpro Crossfit on July 27, 2014





Workouts for the week



Health SWOD
A. Goblet Squat 5 x 6-8

B. KB Swing 5 x 6-8

C. Side Plank 5 x :20-:30sec Each Side

Fitness SWOD
Power Clean

6 x 4-6

Rest 1-2 Min Between

Performance SWOD
Power Clean

7 x 2-4

Rest 1-2min Between

Health WOD
8 Rounds (:90on – :90off)

2/2 KB Push Press

3-5 Ring Row

3-5 Goblet Squat

Fitness WOD
8 Rounds (:90on – :90off)

3/3 KB Push Press

4 Pull up

5 Goblet Squat

Performance WOD    
Same as Fitness

Cool Down



Health SWOD
A. Bench Press 5 x 6-8

B. HR Push Ups 5 x 6-8

Fitness SWOD
A. Bench Press 6

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First Line Factory Mobility Video!

Written by Saskpro Crossfit on July 24, 2014

Hey Guys,

Coach Myles recently sat down and shot a great short video on some tips a for kids involved in sport, and specifically our First Line Factory Program.

Be sure to check it out HERE.

NOW HIRING, PM Admin Support Position

Written by Saskpro Crossfit on July 22, 2014

Saskpro is Hiring!
We have recently had our PM Admin Support position unexpectedly open up!  And this leaves a GREAT opportunity for someone looking to join our team!

The Position is Monday-Thursday 4:30-7:30PM.  For more information and to start the application process CLICK HERE.  Please read through and follow the instructions :-).  These positions don’t stay open long, so if you are interested don’t delay to join us today!


Got Wormy Push Ups, let get that fixed – ASAP!

Written by Saskpro Crossfit on July 16, 2014

 I wanted to take sometime to address something I see at the; the worm pushup.

A worm pushup occurs when the spine is allowed to bend during a pushup from the toes. The chest leaves the ground before the thighs, creating that big bend in the back. This movement led to the moniker “worm” pushup, because it looks more like the dance move, than a pushup.


Why do we want to avoid worm push ups? The pushup is performed to build strength

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New Gym Standards for Gymnastics Movements

Written by Saskpro Crossfit on July 9, 2014

New Standards to Saskpro – Gymnastic Movement Standards

As coaches of Saskpro we sat down together and discussed the health & safety of everyone who comes into our facility. We also wanted to find a way we would help more people achieve some of these movements we are going to talk about. We came up with a Movement Standards list for some of the gymnastic movements that are performed as skill work, in the SWOD’s, and WOD’s. We strongly believe you

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Written by Saskpro Crossfit on July 4, 2014




July 4, 2014

Evan Lindsay


I love this quote above by C.S. Lewis. It resonates with me on many levels…

Here is what I would like y’all to takeaway from this, Commit to the Process.

When anyone joins the gym we sit down for a Consultation and review their Health and Fitness Goals, what they have done in the past and what actionable steps we can take to get moving towards their goals.  At this point pretty much everyone is open, receptive and ready to

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Upstairs is open, Coach Whitney on why to get up there!

Written by Saskpro Crossfit on June 20, 2014

4 Reasons why the upstairs and rocks and we would love to see you guys up there…

#1 – Extra Space to ensure you can get a proper cool down in.

What does this mean? Proper cool down ensures recovery from the workout to prevent soreness and injury.
In the back corner you will find some gym mats. Feel free to pull these out to stretch on. Stretching is also going to increase your ROM! BONUS! Feel free to take any of

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Schedule Change

Written by Saskpro Crossfit on June 9, 2014

Attendance has been extremely low in our 11:30AM Saturday Beginner class. For the duration of the Summer we will no longer have a 11:30AM Beginner class. All Beginners are welcome during the 8:00AM or 10:30AM All Level Classes. :-)))))
We will ensure enough room for everyone in these 2 classes. Regular Class time will resume after the September Long weekend.
– Whitney

Workouts June 9-14th

Written by Saskpro Crossfit on June 8, 2014

Member Spotlight
Keith Bird ( I loved this picture!)

Keith has been an awesome member and someone I always enjoy chatting with!  Keith originally came to use via Darren Swanson and hasn’t looked back since! He has made great changes and progress daily since.  Always up for adventure Keith and Kim are always on the hunt for a new trip and destination – awesome stuff!

Here is what Keith had to say…

What made you decide you wanted/needed to start a program?

I had been working

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Coach Myles on Hip Mobility

Written by Saskpro Crossfit on June 6, 2014

Hey SaskPro, how is that hip mobility coming?

One of the major hangups for our members is hip mobility, and this is because the majority of us have a lifestyle which involves a lot of sitting. Increasing hip mobility will improve a wide range of movements in class, such as the squat and all of its variations, the olympic lifts, deadlifts, jumping, and running, as well as improve everyday well being. The hips are the centre of the body and are

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