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
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!
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
30 Squats/ hold bottom position of squat
30 Sit-ups/ v sit
30 Wall-ball shots/dead hang from pull-up bar
Post time to comments
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!!
4 x 8oom repeats
Rest as needed in between each repeat
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.
3 rounds for time
12 Hang power cleans
21 Air squats
post times to comments
Happy 16th B-day Scotty!! I hope you’re working hard out West!!
Love Aunty Jo xo
Post time to comments
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.