July 1st, 2009
happy canada day!
Rest Day
If you don’t want to take a rest day, you can do a WOD from home.
Do 142 Burpee’s for Canada’s 142nd birthday!
June 30th, 2009
We will be closed Wed July 1st. Today is the
last Day to take advantage of our 25% Discount!!
Today’s WOD
“Jackie”
1000m Row
45lb Thrusters 50 reps
30 Pull-ups
Post time to comments.
June 29th, 2009
2 more days left to take advantage of our 25% discount!
We will be continuing this week with our lifting classes. We have broken them down into 4 different classes. Lifting Class 1- Deadlift and Strict Press Lifting Class 2- Back Squat and Front Squat Lifting Class 3- Overhead Squat, Push Press and Push Jerk Lifting Class 4- Medicine Ball Cleans and Cleans Last Wednesday was our introduction with Lifting Class 1 and last Friday was Lifting Class 2. We are going to repeat Class 1 this Monday (tonight) and Class 2 on Tuesday. Thursday will be Lifting Class 3. We urge everyone to participate in these lifting classes, for they will benefit you greatly as we start adding more lifts into our WODS.Today’s WOD
3 Rounds for time:
10 Overhead Squats 75lb/55lb
10 Push Press 75lb/55lb
10 Sumo Deadlift High Pull 75lb/55lb
800m Run
Post time to comments.
June 28th, 2009
ONLY 3 DAYS LEFT TO TAKE ADVANTAGE OF OUR 25% DISCOUNT ON THE REGULAR RATES!
Rest Day
We are open today from 9am-12pm for “Open Gym” time. Come in and work on some skills or catch up on a WOD that you missed this week.
June 27th, 2009
Today’s WOD
Team “Angie”
In teams of 2, complete the following exercises:
150 Pull-ups
150 Push-ups
150 Sit-ups
150 Squats
Post time to comments
Team Challenge Warm-up
A fun, friendly warm-up challenge against your teammate.
We’ll fill you in tomorrow!!
Just a reminder that our class times will be changing again next week. We’re trying to accomodate as many people as possible.
Monday, Wednesday, Friday: 6am, 9am, 1pm, 4pm, 5pm, 6pm (we’ll be closed next Wednesday for Canada Day)
Tuesday, Thursday: 6am, 9am, 4pm, 5pm, 6pm
Saturday: 9am, 10:30am
Sunday:9am-12pm
We’ll be closed on July 1st for Canada Day.
One more important message to pass your way….
We’ll be continuing our lifting series classes again next week on Monday, Tuesday and Thursday evenings at 7pm. For those of you who can’t make those times please let us know in person or through e-mail. Again, we are encouraging everyone to come out to these classes.
June 26th, 2009
Today’s WOD
“Kalsu”
On the minute:
Complete 5 burpees and perform max rep thrusters (135lb) on the minute.
The goal is to complete 100 total thrusters.
June 25th, 2009
Today’s Wod
“Helen”
400m run
21 Kettlebell swings @ 1.5 pood
12 Pull-ups
3 Rounds
Post time to comments.
June 24th, 2009
Just a reminder that Lars will be teaching a series of lifting classes starting this Wednesday and Friday at 7pm. We are asking everyone to participate in these classes as they are a big part of our program and will be of great benefit to you.
Today’s WOD
21-18-15-12-9-6
Walking lunges
Thrusters 95lbs/boys, 65/girls
Pull-ups
Knees to Elbows
Post time to Comments
June 23rd, 2009
Today’s WOD
“Fight Gone Bad”
Wall-ball : 20lbs,10ft target for boys, 14lbs, 8ft target for girls
Sumo-Deadlift high-pull: 75lbs boys, 55 lbs,girls
Box Jumps: 20″ box for boys, 16″ box for girls
Push-press: 75lbs boys, 55lbs, girls
Row: 1 point per calorie burned
Rotate to each exercise after 1 minute . Rest 1 minute in between each round for a total of 3 rounds.
June 22nd, 2009
Today’s WOD
150 Push-ups
400m Run
Do as many push-ups as you can (strict form) to failure. Run 400m. Repeat the push-ups again to failure and run 400m. Repeat this pattern until you reach 150 push-ups.
Post time to comments
June 21st, 2009
Way to work Laura!
Happy Birthday!!!
Rest Day
We just want to let everyone know that next week Lars will be teaching a CrossFit Fundamentals class on Wednesday and Friday at 7pm. In this class , he will be familiarizing people with the 9 basic lifts of CrossFit which are the building blocks to all other movements that we teach. We highly recommend that you participate in at least 2 classes . Our #1 concern is your safety and by taking the time to familiarize yourselves with the lifts will be extremely beneficial . We will also be opening Sunday mornings from 9am-12pm, starting next Sunday. It will still be a scheduled rest day, but we will be open for 3 hours for those that want to come in and work on some skills or to do a WOD that you missed earlier in the week.
June 20th, 2009
http://media.crossfit.com/cf-video/CrossFit_BallSlams.wmv
Today’s WOD
“Team Workout”
In teams of 2, complete as many repetitions as possible in 2 minutes of each exercise for a total of 3 rounds. Each partner completes approx. 15 minutes of work.
Ball slams
Burpees
Wall-balls
Push-press
Kettle-bell swings
June 19th, 2009
Practicing some skills during construction
Today’s WOD
“Barbara” (You can thank Dianne Green for this WOD)
5 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes inbetween each round.
June 18th, 2009
D.G. and K.G. ”diggin deep”
Today’s WOD
7 Rounds for time
10 Wall-balls
10 Sumo deadlift highpull
10 Ring dips
Post times to comments
June 17th, 2009
Today’s WOD
3 Rounds for time:
21 Knee’s to elbows
21 Kettle Bell swings
21 Push-ups
Rope climb ( 3 ascents)
21 Box Jumps
Walking lunges ( 50 meters)
Post time to comments
Keep in mind….everything can be scaled!
June 16th, 2009
Today’s WOD
“Nancy”
4 Rounds for time
400m Run
O.H. Squat (95lb boys, 65lb girls)
Post time to comments
June 15th, 2009
Make sure you check out the schedule before coming out to a class. We did make some changes from last week. Don’t worry about signing up for the class, just come on out.
Today’s WOD
100 Squat’s
10 Pull-ups
75 Squat’s
20 Pull-ups
50 Squat’s
30 Pull-ups
25 Squat’s
40 Pull-ups
Post Time to comments.
June 13th, 2009
Today’s WOD
Team training
In teams of 2
400m run together
60 Thruster’s as a team (45lb boys, 35 lb girls)
60 Burpee’s as a team
Walking Lunges as a team (approx 200m)
50 Tire Flips as a team
400m Run together
Post times to comments.
June 12th, 2009
Today’s WOD
“Filthy Fifties”
50 Pull-ups
50 Squats
50 Push-ups
50 Lunges
50 Kettlebell Swings (1.5 pood boys, 1 pood girls)
50 Ring Dips
post time to comments
June 11, 2009
We want to let everyone know that next week’s schedule will be changing slightly. The 4:30 pm and 6pm classes seem to be popular so they will remain the same for now. We’re going to change our 7am to 6am and adding a 9am class, Mon-Fri. We’ll also be adding a 1pm class, Mon,Wed and Fri. Saturday’s 9:30am and 11am classes will remain the same for now.
Please check out the new schedule.
http://crossfit-kitchener.zenplanner.com/zenplanner/portal/calendar.cfm
Today’s WOD
“Running Fran”
21,15,9
Thrusters (95 lbs/boys, 65lbs/girls)
Pull-ups
800m Run
Post time to comments
June 10th, 2009
Well…..we’ve been open for a few days now and we have to say it’s going extremely well! We’re having a blast and everyone who has come through the door is blown away by the effectivness of the workouts and want to come back for more.
We would like to know what class times work best for everybody, so if you can let us know, we can start to add or change existing class times to suit your needs. If you just want to come down and talk to one of the trainers and tour our facility, please call to make arrangements.
Today’s WOD
21 Burpee’s
21 Kettlebell Swings (1.5 pood boys, 1 pood girls)
42 Sit-ups
15 Burpee’s
15 Kettlebell Swings
30 Sit-ups
9 Burpee’s
9 Kettlebell Swings
18 Sit-ups
Post time to comments
June 9th, 2009
Today’s WOD
“Kelly”
5 rounds for time
400m run
30 Box Jumps (24″ boys, 20″ girls)
30 Wall Ball (20lb-10ft boys, 14lb-8ft girls)
Post time to comments
June 8, 2009
Today’s WOD
“Cindy”
Complete as many rounds as you can in 20 min.
5 Pullups
10 Pushups
15 Squats
Post rounds to comments
