Today’s WOD
2010 m row/ recover 5 min.
2010 lbs ground to overhead/ recover 5 min.
5 rounds:
20 Box Jumps 24/20
10 Pull-Ups
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Archive for December, 2009
31
Dec
09
January 1st, 2010
30
Dec
09
December 31st, 2009
Today’s WOD
Ring Dips 10-9-8-7-6-5-4-2-1Wall Ball 20/16, 10′/9′
20-18-16-14-12-10-8-6-4-2
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Just a reminder that there are no evening classes today. Come in and do the last WOD of 2009!29
Dec
09
december 30th, 2009
London 2012! Here we come!
Today’s WOD
5 rounds
500m row
15 Front Squats 135/95
50 Sit-ups
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28
Dec
09
December 29th, 2009
Today’s WOD
Squat Clean’s
1-1-1-1-1
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3 more days left to take advantage of the $20 off our regular monthly rates.
January Special- buy a 6 month pre-paid membership and we’ll throw in an extra month for free!
27
Dec
09
December 28th, 2009
Today’s WOD
Ken practicing some tricks!!
3 Rounds for time
21 Pull-ups
21 Ring dips
50 Air squats
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26
Dec
09
December 27th, 2009
There will be a 10am class today. Open gym is from 11am to 2pm. We’re hoping to see lots of faces.
Today’s WOD
1000 m row at max effort. Recover 5 minutes
Tabata bottom to bottom squats, 8 rounds (as a group)
Death by Push-ups
With a running clock, every minute on the minute add another push-up until you can no longer complete the required # of push-ups.
25
Dec
09
December 26th, 2009
Active Rest Day
Go for a walk or light run to burn off those Christmas calories. If you have kids, do something active with them.
24
Dec
09
December 25th, 2009
Wishing you all a very Merry Christmas
Rest Day
23
Dec
09
December 24th, 2009
Season’s Greetings
If anyone is looking for a last minute stocking stuffer, we now have CF Kitchener toques for sale. They have wick away material so very ideal for running. Don’t forget we have gift certificates available and we’re offering $20 off our regular monthly rates until the end of the year.Today’s WOD
“The Twelve Days of CrossFit”
1. Rope Climb
2. Muscle-up
3. Snatch @ 95/65
4. OHS @ 95/65
5. Back Squat @ 95/65
6. Pull-ups
7. Wall Ball @ 20/16 10′/9′
8. Squat Clean @ 95/65
9. Push-ups
10. KB Swing @ 2/1.5 pood
11. Box Jump @ 24″/20″
12. SDHP @ 95/65
Just like the song you will repeat day 1 before doing day 2, repeat 1 and 2 before doing day 3 etc.
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22
Dec
09
December 23rd, 2009
Today’s WOD
“Rowancy”
5 Rounds for time
500m Row
15 O.H. Squats 95/65
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