July 26th, 2009


Rest Day

Crossfit in 100 Words Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Coach Glassman, CrossFit Founder

July 25th, 2009


Next Thursday (July 30th) we’ll be having a bbq for all our members starting at 7pm in appreciation for all your hard work!  Let’s kick off the long weekend and have some food and fun!  Family members welcome. See you then!

Today’s WOD

“Team Challenge”

While one teammate is performing an exercise, the other teammate is performing an isometric movement related to the exercise. Once the #of repetitions are completed, switch with your partner.

400m run (together)

30 Med-ball cleans/ hold med ball overhead

400m run

30 Squats/ hold bottom position of squat

400m run

30 Sit-ups/ v sit

400m run

30 Wall-ball shots/dead hang from pull-up bar

400m run

30 burpees/plank

400m run

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July 24th,2009

This video is a must see!! After watching this all of a sudden the lunges, the pull-ups, the muscle-ups, etc. do not seem as difficult. It helps make the impossible seem possible.

Today’s WOD


1oo Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

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July 23rd, 2009


Great job to those of you who came out yesterday and challenged yourselves by doing the 800m repeats. This is the true spirit of CrossFit. “RISE TO THE CHALLENGE EVERYONE”

Today’s WOD

100 lunges

10 Pull-ups

75 Lunges

40 Sit-ups

50 Lunges

20 Pull-ups

25 Lunges

30 Sit-ups

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July 22nd, 2009

Congrats again Lars on bringing home the gold at the Ontario CrossFit Challenge. We’re proud of you and Arthur for representing CrossFit Kitchener!
Another big Congrats goes out to Becky on getting her FIRST kipping pull-up today! Way to go Becky!!

Today’s WOD

4 x 8oom repeats

Rest as needed in between each repeat

July 21st, 2009


Just a reminder that Lars ( the fittest dude in Ontario) will be teaching lifting classes Tuesday and Wednesday evening at 7pm.

Don’t forget to sign up for your 5k and 10k bench mark runs this Wednesday at 6pm and Sunday at 8am.

Today’s WOD

3 rounds for time

400m run

12 Hang power cleans

15 Sit-ups

18 Push-ups

21 Air squats

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July 20th, 2009

CrossFit Kitchener 012

Happy 16th B-day Scotty!! I hope you’re working hard out West!!
Love Aunty Jo xo

Today’s WOD



Thrusters 95/65


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 Great run today Paul A. (19.40)) and Paul T. (20.56). For those of you who don’t have your 5k and 10k benchmarks yet, please sign up at the front desk.

Lars will be teaching lifting classes this week on Tuesday and Wednesday night at 7pm for those of you who haven’t attended one yet. We are kindly asking everyone to participate in these classes as they will benefit you greatly in the WOD’s.