February 1, 2010
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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For those of you planning on coming out to the run group tomorrow evening, please leave a messsage in comments to let us you’re coming out.
January 31st, 2010
Rest Day
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.
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.
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.
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.
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
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.
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!!
January 23rd, 2010
60 double unders
20 thrusters
40 double unders
10 thrusters
20 double unders
January 22nd, 2010
Today’s WOD
Skill Component-Muscle-up progression
“Diane”
21-15-9
Deadlifts 225/155
Handstand Pushups
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Sign up for our free trial class this Saturday at 11am. Come and experience what CrossFit is all about! Call or e-mail joanne@crossfitkitchener.com to reserve a spot.
January 21st, 2010
Today’s WOD
Skill Component- Burgener Warmup, hang power snatches @1/2 bw
“Chelsea”
Every minute on the minute for 30 minutes complete:
5 Pull-Ups
10 Push-Ups
15 Squats
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January 20th, 2009
Today’s WOD
Skill- Deadlift 3×5
“Rowelly”
5 rds for time
500m Row
30 Box Jumps 24/20
30 Wall Ball 20/16, 11/9
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January 19th, 2009
Today’s WOD
Skill component- 3×10 ghd sit-up and back extensions, 50′ walking lunges in between.
“Fran”
21,15,9
Thrusters 95/65
Pull/Ups
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NEW!!! CROSSFIT KITCHENER 4 WEEK BOOTCAMP STARTING ON FEBRUARY 1ST! CALL OR E-MAIL joanne@crossfitkitchener.com FOR MORE DETAILS.
This is for all you “CrossFit Women” out there! (Okay, men too)
January 18th, 2009
Today’s WOD
Skill Component – 10 wall ball 11′/9′, 20/16, 10 push-ups- 5 rounds
5000m Row
We are adding three new specialty classes to our schedule this week. On Tuesday evenings at 7pm we have added a lifting class. On Thursday evenings at 7pm we will be alternating between a rowing class and a gymnastics class.
Don’t forget about open gym from 2-4 every Tuesday and Thursday.
The deadline for the re-fridgee-eighter entry forms/fees is this Friday. The entry fee is $30 instead of $35.
January 16th, 2010
Today’s WOD
3 rounds for time
22 box jumps 20/16
22 pull-ups
22 kb swings 1.5/1
22 push-ups
22 thrusters 65/45
22 alternating lunges 45/25 plate overhead
January 15th, 2009
Today’s WOD
Skill- Front Squats 5×5 finishing at 75% max
Josh
21-15-9
Overhead Squats 95/65
42-30-18
Pull-ups
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Don’t forget about our free trial classes on Saturday mornings at 11am . Call or e-mail joanne@crossfitkitchener.com to reserve a spot.
January 14th, 2010
Today’s WOD
Skill- Tabata row
100 Thruster’s 95/65
5 Burpee’s everytime you drop the bar!
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Paul Araujo is going to teach a rowing workshop on Saturday instead of the lifting class. Spaces are limited to 5 people so the first 4 people to respond (1 spot is taken) will be given a spot. E-mail me , joanne@crossfitkitchener.com if you are interested.
January 13th, 2009
Skill Practice – Deadlifts 3×3
Today’s WOD
3 rounds for time:
500m Row
30 Pull-Ups
30 KettleBell Swings 1.5/1/0
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January 12th, 2010
Today’s WOD
| “Filthy Fifties” | |||
| 50 Box jump, 24, 20 | |||
| 50 Jumping pull-ups | |||
| 50 Kettlebell swings, 1 pood, 3/4 | pood | ||
| Walking Lunge, 50 steps | |||
| 50 Knees to elbows | |||
| 50 Push press, 45/35 | |||
| 50 Back extensions | |||
| 50 Wall ball shots, 20/11ft, 16/9ft | |||
| 50 Burpees | |||
| 50 Double unders | |||
January 11th, 2009
Today’s WOD
“Angie”
100 Pull-ups
100 Push-ups
10o Sit-ups
100 Squats
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Paul thoroughly enjoying himself oiling up the girls before the photo shoot yesterday
January 10th, 2009
Rest Day
Just a heads up to anyone coming in for a wod today……we’ll be doing a photo shoot with 14 ladies . I’ll try and keep them contained to one area and to the guys coming in…..keep yourselves contained too!! Don’t forget about the run group today at 8:30 am sharp!January 9th, 2010
Today’s WOD
5 rounds for time:
30 Double-unders
30 Kettlebell swings 1.5/1.0
30 Air squats
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For those of you who are coming to the Paleo Challenge meeting today at noon, come dressed in workout gear.
