January 1st, 2010
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
post times for all individual challenges to comments
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!december 30th, 2009
London 2012! Here we come!
Today’s WOD
5 rounds
500m row
15 Front Squats 135/95
50 Sit-ups
Post time to comments.
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!
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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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.
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.
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.
Post times to comments.
December 23rd, 2009
Today’s WOD
“Rowancy”
5 Rounds for time
500m Row
15 O.H. Squats 95/65
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Thanks to everyone who contributed the our family in need. We managed to raise $300 which went towards a gift card at the Super Centre. They were also given a $100 gift card for M&M meat shops, a $100 visa card and a $30 P.C. card. Each child ended up with a few toys to open on Xmas as well as a new dvd player. The gifts were delivered today and let me tell you, I have never witnessed such gratitude and joy from a family. Thanks again for giving Ruth and her 5 children a very special Christmas.
December 22nd, 2009
Today’s WOD
Barbell Cindy
20 min amrap
5 Power Cleans 95/65
10 Push Press 95/65
15 Back Squats 95/65
Post rounds to comments
Holiday Hours:
Xmas Eve- closed at 2pm
Xmas Day-closed
Boxing Day -closed
Dec.27th- wod from 10am-11am. Open gym from 11-2
Newyear’s Eve -closed at 2pm
Newyear’s Day- 12 pm special Newyear’s Day WOD
December 21st, 2009
3 Rounds for time
40 Double unders
20 Dead-lifts 135/95
1o H.S.P.U’S
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There are stll 12 more days left until the end of 2009 for those people who haven’t reached their year end goal on our bench mark chart. Come in and spend some extra time on whatever your goal is.December 20th, 2009
December 19th, 2009
Today’s WOD
21,18,15,12,9,6,3
Pull-ups
Wall-ball 20/14
K.B. clean and press
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December 18th, 2009
The Deadline for our Family in need is on Monday. Let’s give Ruth and her 5 children a good Christmas. So far, each child has a toy and we’ve raised $275 which will go towards a gift certificate at the Super Centre on Highland Rd.to purchase food, clothing and any other essentials that they need. Thanks for your contributions.
Today”s WOD
Jumping Helen
3 Rounds for time
50 Box jumps
21 Kettle bell swings
12 Pull-ups
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December 17th, 2009
The 6pm class on Friday is cancelled to prepare for the Xmas party.
Today’s WOD
“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Your score is the least amount of reps performed in a single interval from each exercise.
Post total reps from all 32 intervals to comments.
December 16th, 2009
Today’s WOD
5 Rounds for time
10 Power Cleans 135/95
10 Front Squats 135/95
50′ Walking Lunges
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Our Holiday hours are as follows:
Xmas Eve- Closed at 2pm
Xmas Day-Closed
Boxing Day-Closed
Newyear’s Eve-Closed at 2pm
Newyear’s Day- Special WOD at 12 pm
We will have a wod at 10 am on Sunday Dec. 27th. Open gym time will be from 11am-2pm.
Don’t forget our monthly rates are reduced by $20 for the rest of December.
Sign up for the free trial class this Saturday at 11am.
December 15th, 2009
CROSSFIT KITCHENER ON YOUTUBE
This is a video of our 100 day burpee challenge finale. These crazy cats did 5050 burpees over 100 days and on their last day with 100 burpees to go we got them all together to go head to head in G.I. Jane- 100 burpee/pull-ups
Today’s WOD
1000m Row
50 Pull-ups
25 Thruster’s 95/65
50 Push-ups
25 SDHP 95/65
50 Sit-ups
500m Row
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November 14th, 2009
Today’s WOD
25,20,15,10,5
Burpee Tuck Jumps
20,25,30,35,40
Kettle Bell Swings 1.5/1.0
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Just a reminder that we now have gift certificates available. Take advantage of the $20 off our regular monthly rates until the end of December. There’s still time to contribute to our family in need this Christmas. The donation table will stay up until December 20th . Again, we are accepting new and lightly used toys for the 5 children. There is a donation box if you choose to donate money towards a toy. Any money left over will be used to buy a Zehrs gift certificate so the family can purchase food that they need for the holiday. Your donations are greatly appreciated. There is a card for everyone to sign on the donation table.December 13th, 2009
Rest Day
Just a reminder, the gym is open today from 10am until 2am for some “open gym time”. Come in and work on some skills or do a WOD that you missed out on this week. If you are looking for a different WOD to do, might I suggest “Linda” aka three bars of death!December 12th, 2009
Sweet Victory!
Today’s WOD
“Static Holds”
20min. AFRAP (as few rounds as possible)
Hang from Pull-Up bar, alap (as long as possible)
Wall Sits, alap
Plank, alap
There is no resting between movements! Post rounds to comments
We now have gift certificates available. We’re offering $20 off our regular monthly memberships for the month of December. This is a perfect time of year to give someone the gift of fitness.
December 11th, 2009
Today’s WOD
“Cindy”
20 AMRAP
5 Pull-ups
10 Push-ups
15 Squats
Post number of rounds to comments
December 10th, 2009
Today’s WOD
20 min. amrap
15 Power Snatches 75/55
15 Sit-Up’s
100m run or 250m row
Post rounds to comments
5050 Burpees down…..0 more to go!
Congratulations to all the remaining burpee challenge competitors. Paul finished 1st for the boys in just over 9 min. and Heather placed first for the girls in just over 21 min. Yeah burpees!!!!December 9th, 2009
Today’s WOD
“G.I. JANE”
100 Burpee-Pull-ups
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Today is day 100 of the burpee challenge. We started this challenge on September 1st with 51 competitors. There are 12 competitors remaining and tonight after the 6pm class 10 of them will go head to head in G.I Jane, completing the last 100 burpees. After today each one of these people will have completed 5050 burpees in 100 days! I need a few judges so if anyone can help, let me know.
Good luck to Malinda, Heather, Kelly, Terri (in Wales), Lauren (in Oshawa), Ken, Paul A. , Paul T. , Peter, Chris, Nate, and Pat.
