Strength Component: Deadlift 3×5
Today’s WOD
15min amrap
10 Snatches 95/65
10 Clean & Jerk’s 95/65
10 Box Jumps 24″/20″
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Archive for January, 2010
31
Jan
10
February 1, 2010
30
Jan
10
January 31st, 2010
Rest Day
29
Jan
10
January 30th, 2010
Today’s WOD
“Team Challenge”
The “Women of CrossFit Kitchener” calenders have arrived and they’re awesome! Thanks to photographer Ben Kane for all his hard work in creating the Calender. Thanks to all the ladies for being such good sports and volunteering their time to be a part of it. The calendars are $15 and proceeds will be going towards helping people in Haiti. The calendar is 12 months running from February-January.
28
Jan
10
January 29th, 2010
Picture by Ben Kane
Look out CrossFit games 2025……here we come!!
Today’s WOD
1000m Row
20 rounds of cindy ( 5Pull-ups, 10 Pushups, 15 Squats)
1000m Row
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There’s 9 more days to come up with a new slogan for our shirts. This slogan will be going with us to the CrossFit sectionals…..so let’s make it a good one!!
Sign up for our free trial class which runs every Saturday morning at 11am. e-mail joanne@crossfitkitchener to reserve a spot. Be prepared to sweat!!
There’s one more spot available for the Bootcamp starting on Feb. 1st. E-mail joanne@crossfitkitchener to reserve a space.
2 more days left on our 6month membership deal- buy 6 months and get an extra month free.
27
Jan
10
January 28th, 2010
“The women of CrossFit Kitchener” calendars will be in early next week! This 12 month calendar (February-January) is an amazing display of strong, fit, beautiful women who love to sweat!! We will be selling the calendars for $15. Proceeds from the calendar will be going towards helping people in Haiti.
Skill Practice- Pistol Squat
Today’s WOD
Olympic CF Total
Clean and Jerk- 1 rep max
Snatch- 1 rep max
You have 3 attempts per lift to find your 1 rep max. The total of your 2 combined lifts becomes your score
The entry forms for the Re-Fridgee-Eighter are being handed in tomorrow. We have 19 people registered so far…is there one more person out there to make 20? Lloyd, the race director is giving each entrant from CF Kitchener a $5 discount since we have a number of ppl doing the race.
26
Jan
10
January 27th, 2010
Paully working his butt off doing Grace!!
Strength component- low bar back squats- 5×5
Today’s WOD
25 Thrusters 95/65
25 Pull-ups
75 Double unders
25 SDHP
25 Pushups
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There are 3 more spots available for the rowing class on Thursday at 7pm.
There are only 3 more spots available for the Bootcamp starting on February 1st. E-mail joanne@crossfitkitchener to reserve a spot.
25
Jan
10
January 26th, 2010
Today’s WOD
| 5 rounds | ||
| 10 knees2elbows | ||
| 15 overhead squats 95/65 | ||
| 20 sit-ups | ||
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BOOTCAMP REGISTRATION CLOSES ON FRIDAY! CONTACT joanne@crossfitkitchener.com to reserve a spot.
Registration deadline for the Re-Fridgee-eighter has been extended until Friday. Entry forms can be picked up at the gym.
Open gym on Tuesday’s and Thursday’s from 2-4
24
Jan
10
January 25th, 2010
Skill- Practice double-unders
Today’s WOD
5-4-3-2-1
Muscle-ups
20-30-40-50
Push-ups
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The deadline for signing up for the Bootcamp is this coming Friday. Spaces are limited! E-mail joanne@crossfitkitchener.com to reserve a spot.
NEW!! We’ve added a lifting class to our schedule on Tuesday evenings at 7pm and a rowing/gymnastics class on alternating Thursday’s at 7pm. (Last Thursday was gymnastics so this Thursday will be rowing). The rowing class is limited to 6 people, so e-mail joanne@crossfitkitchener to reserve your spot.
24
Jan
10
January 24th, 2010
Rest Day (for some)
Triple wod for our team going to the sectionals!
The Paleo challenge starts tomorrow! Good luck to all the contenders!!
22
Jan
10
January 23rd, 2010
60 double unders
20 thrusters
40 double unders
10 thrusters
20 double unders
