July 2nd, 2009




Image6                                                                Happy Birthday Rick!

Today’s WOD

5 Rds for time:

7 Burpees

14 Kettlebell Swings

21 Sit ups

28 Squats

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What is CrossFit?

Other then some really ugly KB swings, it’s a pretty decent video – check it out by clicking the above link!

July 1st, 2009


happy canada day!

Rest Day

If you don’t want to take a rest day, you can do a WOD from home.

Do 142 Burpee’s for Canada’s 142nd birthday!

June 30th, 2009

CrossFit Kitchener 115

We will be closed Wed July 1st. Today is the

last Day to take advantage of our 25% Discount!!

Today’s WOD


1000m Row

45lb Thrusters 50 reps

30 Pull-ups

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June 29th, 2009


2 more days left to take advantage of our 25% discount!

We will be continuing this week with our lifting classes. We have broken them down into 4 different classes.
Lifting Class 1- Deadlift and Strict Press
Lifting Class 2- Back Squat and Front Squat
Lifting Class 3- Overhead Squat, Push Press and Push Jerk 
Lifting Class 4- Medicine Ball Cleans and Cleans
Last Wednesday was our introduction with Lifting Class 1 and last Friday was Lifting Class 2. We are going to repeat Class 1 this Monday (tonight) and Class 2 on Tuesday. Thursday will be Lifting Class 3. We urge everyone to participate in these lifting classes, for they will benefit you greatly as we start adding more lifts into our WODS.

Today’s WOD

3 Rounds for time:

10 Overhead Squats 75lb/55lb

10 Push Press 75lb/55lb

10 Sumo Deadlift High Pull 75lb/55lb

800m Run

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June 28th, 2009



Rest Day

We are open today from 9am-12pm for “Open Gym” time. Come in and work on some skills or catch up on a WOD that you missed this week.

June 27th, 2009


Today’s WOD

Team “Angie”

In teams of 2, complete the following exercises:

150 Pull-ups

150 Push-ups

150 Sit-ups

150 Squats

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Team Challenge Warm-up

A fun, friendly warm-up challenge against your teammate.

 We’ll fill you in tomorrow!!


Just a reminder that our class times will be changing again next week. We’re trying to accomodate as many people as possible.

Monday, Wednesday, Friday: 6am, 9am, 1pm, 4pm, 5pm, 6pm (we’ll be closed next Wednesday for Canada Day)

Tuesday, Thursday: 6am, 9am, 4pm, 5pm, 6pm

Saturday: 9am, 10:30am


We’ll be closed on July 1st for Canada Day.

One more important message to pass your way….

We’ll be continuing our lifting series classes again next week on Monday, Tuesday and Thursday evenings at 7pm. For those of you who can’t make those times please let us know in person or through e-mail. Again, we are encouraging everyone to come out to these classes.


June 26th, 2009

Today’s WOD



On the minute:

Complete 5 burpees and perform max rep thrusters (135lb) on the minute.

The goal is to complete 100 total thrusters.