Today’s WOD

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We used this in the 3 round versions. The stations are:

Wall-ball: 20/ 14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20/16″ box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On the call of “rotate,”move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Trainer’s Tips: Everyone’s favourite, “Fight Gone Bad”! Chances are you have done this one before, and if you want a PB, you will need some strategy. Know how many reps of each movement you will need and as hard as it may be, try to maintain your effort for each round. It is normal to lose a few reps during round 2, but it is also not uncommon to see people gain reps in round 3. Know which movements you will accumulate the most reps with and use the full 60 seconds. For weaker movements with lower reps, tranistion to your next movement at 50 seconds and get ready for the next movement. Good luck!

                              Welcome to the muscle-up club Ryan!!

Strength: 3 rep max strict press

Today’s WOD

30 Squat Clean and Jerk 155/105

Trainer’s Tips: If you can thruster this weight, you might want to start off with that strategy. It should allow you to get some reps under you belt quick. If not, try to catch the clean in the squat. At this weight, power cleaning it and then front squatting is only going to tire you out for the jerk and will make the WOD drag on.

Whole 30 challenge starts on Wednesday. The charts are all set up on the garage door and ready to be filled so get your name up there if you are doing it. If you are on Facebook, be sure to join the CF Kitchener whole 30 FB group.

                                      Oh those sweet Summer Days!

Today’s WOD

In teams of 2

2 Rounds:

30 Burpees

5 KB Swings 1.5/1.0

25 Burpees

10 KB Swings

20 Burpees

15 KB Swings

15 Burpees

20 KB Swings

10 Burpees

25 KB Swings

5 Burpees

30 KB Swings

1 partner does the burpees while the other does the swings. Once the 1st round is complete, switch the movements for the second round.

Open Gym will be from 1pm to 3pm today. Lifting Class and Open Gym are cancelled tomorrow. Sorry for the inconvenience.

JANUARY 30TH BOOTCAMP IS NOW FULL. WE ARE STILL OFFERING OUR JANUARY PROMO OF 5 FREE CLASSES WITH THE PURCHASE OF A BOOTCAMP OR 3 ON-RAMP PERSONAL TRAINING SESSIONS UNTIL THE END OF JANUARY. YOU WILL ALSO RECEIVE A $20 COUPON TOWARDS ANY OF OUR MEMBERSHIPS. OUR NEXT BOOTCAMP STARTS ON FEB 14TH AND IT’ ALREADY STARTING TO FILL!!

  Shantel masters the rope climb!!! Way to go Shan!!!

WOD

“Cindy”

20 min amrap

5 Pullups

10 Pushups

15 Air Squats

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Today’s WOD

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Strength: Strict press to 5 rep max

Today’s WOD

7 Rounds:

5 HSPU’S

10 Deadlift’s 185/135

10 C2B Pullups

20 Double Unders

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Coaches Tips: Get your first round behind you as quick as you can and then try and pace yourselves keeping your rounds between 2-3 minutes. Keep your deadlifts unbroken as you’ll probably have to break up your pullups. The hspu’s and double unders are what they are. You either have them or you don’t.  

Congrats to Lindsay who got her muscle up yesterday during open gym with the help from Coach Paul!! What an amazing accomplishment. Another big congrats goes out to Shan who has mastered the rope climb yesterday. The lifting class on Sunday mornings as well as open gym is a great opportunity to come in and work on skill development.

Lifting Class: The focus today with be on Olympic Lifting. Both the Snatch and Clean will be covered.

CrossFit Opens training at 10:30am. Come in with a plan. Pair up or team up with people who want to work on the same movement.

                                                               Coach Murf

Today’s WOD

In teams of 2

3 Rounds:

2 min max reps of Ball Slams 25/15

1 min rest

2 min max Burpees

1 min rest

2 min Sand Bag Cleans

1 min rest

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