July 22nd, 2014


Keeping Kids active during the Summer. A fantastic day at Camp!

Today’s WOD

Every 30 sec – 1 prowler push, for 5 min (may be a challenge for busy classes)
Find a 3RM in ANY squat in 12 min – you choose
3 Rds
3 min AMRAP
6 C2B pull ups
6 No push up burpees box overs @ 24/20
Rest 1 min b/t rds

Trainer’s Tips: use the prowler to get your legs going, then hit the squats hard. The last part is similar to the chief from Friday

July 21st, 2014


Why I love CrossFit Kids by Victoria 12 years old

“I love CrossFit because it gives me a chance to be with other people who share the same passion as me. We challenge ourselves to do things we thought we couldn’t do. Doing CrossFit has helped me so much with my strength and capability to do things. When I first came, I couldn’t do one push-up from my toes but with the help of coach Jo and Lance, they helped me build up my strength with all the amazing butt kicking workouts! Soon I was able to do 5 push-ups from my toes. I am proud of how much I have improved in my capability to do certain movements I’ve never done before. I love CrossFit because I know to never give up on myself and to believe that I can lift those weights!”

Today’s WOD

3 min Max DU’s


24 min AMRAP

11 burpees

7 Ground to OH @ 135/95

13 Back Squats @ 135/95


3 min Max DU’s

Trainer’s Tips: forced DU practice when fresh and when fatigued, enjoy! WOD was used for a fundraiser, thus the odd reps/time etc

July 19th, 2014

cfk 01

Today’s WOD

“Fight Gone Really Bad”

5 Rounds w/ Partner Alternating
(I work then you work)

1 min – Burpees
1 min – WB Sit Ups
1 min – KB SDHP
1 min – Goblet Squats
1 min – Calorie Row
2 minute Rest!

Trainer’s Tips: A classic split up the work WOD! With only working 50% of the time plus a 2 minute rest every 5 minutes, you and your partner should be able to bang out the reps and keep the pace fairly high.


July 18th


Beth had enough of reading so she decided to do some “Tabata Sit-Up’s in the sand and came up with the anchoring method on her own. Brilliant!

Today’s WOD

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.


10 min row/run @ 60-70%

Trainer’s Tips: Simple test WOD for Friday, with some active recovery afterwards

July 17th, 2014


Very impressive Lars. Keep calm and Paddle On.

Run group tonight will be meeting at Borden Ave at 6pm.

Today’s WOD

EMOM x 20

Odd: 5-7 HSPU’s or 2-3 wall walks
Even: 2 Rope climbs

Trainer’s Tips: Back by special request, HSPU/Rope climb combo, but with a twist, this time alternate and it’s 20 min straight!

July 16th, 2014

dirty gascho's

Dave Gascho and his Family  aka “The Dirty Gascho’s” decided doing the Dirty Dash 2 weeks ago wasn’t quite enough so they decided they wanted to get dirtier and give the Extreme Dirty Dash a Go a week later. They did extremely well in both races. Way to go Gascho’s!!

Today’s WOD

Find a 1, 3 OR 5 RM thruster from the floor (chose one) in 12 min

EMOM x 20

Odd: Deadlift x 5 @ 315/225
Even: Row 10-15 cals

Trainer’s Tips: Get warm and tackle the thrusters.  Deads should be heavy but manageable for all 10 sets (yes that’s 50 total)

July 15th, 2014

caped crusaders

Congrats to the extremely muddy Dirty Caped Crusaders who conquered the Extreme Dirty Dash this past weekend!

Today’s WOD

“The Ghost”
6 Rds
1 min row
1 min burpees
1 min DU’s
1 min Rest

Trainer’s Tips:  Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps