Saturday, July 31, 2010

100731

A quick notice before the WOD. Due to lack of interest for monday's classes and the lame fact that I forgot it was a long weekend I am going to close on monday, August 2nd for the stat holiday. I apologize for the extremely late notice hopefully this doesn't screw up anyones plans. I hope you all have a great long weekend!



WOD
21-15-9
SDHP (95/65)
Thrusters (95/65)
KB Swings (24kg/16kg)
Burpees

Post your times to comments

Friday, July 30, 2010

100730

Best of luck to Aaron and Jesse who are both attending the CrossFit Level 1 cretification course this weekend! Give 'em hell you two!

WOD
3 rounds of:
400m Run
50 Double Unders
10 Push Press (135/95)

Post your times to comments

Thursday, July 29, 2010

100729

*Congrats to Hayden for hitting his 1st WOD Rx'd last night! Way to go Hayden and welcome to manhood!

WOD
7 rounds of:
10 KB Swings (24kg/16kg)
10 Push-ups
100m Run

Post your times to comments

Wednesday, July 28, 2010

100728

WOD
AMRAP in 15 minutes of:
4 Thrusters (95/65)
6 Pull-ups
8 Box Jumps

Post your comments

Tuesday, July 27, 2010

100727



WOD
Row
3x1000m

Post your times to comments


Monday, July 26, 2010

100726

WOD
"The Ramstein"
500m Row
25 Pull-ups
20 KB Swings (55/35)
15 Overhead Squats (95/65)
10 Burpees
400m Run
10 Burpees
15 Overhead Squats
20 KB Swings
25 Pull-ups
500m Row

Post your times to comments

Saturday, July 24, 2010

100724


WOD
10,9,8,7,6,5,4,3,2,1
Clean and Jerks (135/95)
100m run between rounds
Post your times to comments

Friday, July 23, 2010

100723

WOD
3 rounds of:
10 Deadlift (225/135)
20 Wall Ball
200' Waiter Walks (55/35)

Post times to comments

Thursday, July 22, 2010

100722 - "Cindy"


WOD
"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post your rounds to comments
Compare to 100515
A huge Congratulations to Jesse Ross for getting his 1st muscle-up last night! Way to go dude you've been working really hard for it!

Wednesday, July 21, 2010

100721

WOD
500m row
--------------------
10,9,8,7,6,5,4,3,2,1
Toes to Bar
Burpees
Squats
--------------------
50 Double Unders

Post your times to comments

*The beginning of this video is really lame but the skipping in it is absolutely incredible!

Tuesday, July 20, 2010

100720 - CrossFit Total

*Dana's 295lb Deadlift

WOD

"CrossFit Total"

Squat 1,1,1

Press 1,1,1

Deadlift 1,1,1

Post your totals to comments

compare to 100413

Monday, July 19, 2010

100719 - "Mr. Joshua"


SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and his twin sister Kiki.
WOD
"Mr. Joshua"
5 rounds of:
400m Run
30 GHD Sit-ups
15 Deadlifts (250-145)
Post your times to comments

Saturday, July 17, 2010

100717

WOD
Snatch 3,3,3,3,3,3,3
Clean and Jerk 3,3,3,3,3,3,3

Post your weights lifted to comments

If you are interested in watching any of the 2010 CrossFit Games they are being broadcast on the web for free here. Just click on the live.crossfit.com link and it will take you to the live webcast! Pretty cool stuff (make sure your adobe flash is up to date too).

*remember that to figure out how many pounds they are lifting multiply kilos by 2.2 to get the weight they are lifting in pounds. These guys all weigh about the same as I do just to give perspective.


Friday, July 16, 2010

NOTICE

Unfortunately with the implementation of the HST, I am forced to change membership fees. This is not something I want to do but am forced to do. A big apology for any inconvenience.

100716

WOD
3 rounds of:
10 Power Cleans (135/95)
15 Burpees
400m Run

Post your times to comments

Thursday, July 15, 2010

100715

WOD
21-15-9
Clean and Jerk (95/65)
Pull-ups
Box Jump

Post you times to comments

The Games are coming!

Wednesday, July 14, 2010

100714


WOD
5 rounds of:
6 Push Press (135/95)
30 Double Unders
10 Pull-ups

Post your times to comments

Tuesday, July 13, 2010

100713

WOD
3 rounds of:
20 Med Ball Cleans
20 Push-ups
200m Run

Post your times to comments

Monday, July 12, 2010

100712 - "Badger"

In honour of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

WOD
3 Rounds for time of:
30 Squat Cleans (95/65)
30 Pull-ups
800m Run

Post your time to comments
Compare to 100201

Saturday, July 10, 2010

100710 - "Helen"


WOD
"Helen"
3 rounds of:
400m Run
21 KB Swings (55/35)
12 Pull-ups
Post your times to comments
Compare to 100508

Friday, July 9, 2010

100709

WOD
AMRAP in 15 minutes of:
3 Deadlift (275/155)
6 Toes 2 Bar
12 Double Unders

Post your rounds to comments


Absolutely No Excuses!

Thursday, July 8, 2010

100708

The man of the hour feeling awfully sexy with his ultra sheik speedo and velvet and tasseled butterfly pasties. At least they're black. Kind of like Johnny Cash.... except totally not.
...and here he is with his support and video crew following behind him. He's kind of like a cross between a jailhouse gay pride march and Terry Fox without the cause! Way to go Ron! You da..... man????!



WOD
5 rounds of:
6 Squat Cleans (135/95)
9 Pull-ups
12 Sit-ups


Post your times to comments

Wednesday, July 7, 2010

100707


Well today is the day! Ron is going to do his punishment workout tonight at 6:00. He is proving himself to be a man of his word and it should be a good time! For those of you who have been under a rock for the last little while, back in May Ron put down a disappointing "Fran" time and swore up and down that in a month he would get a sub 4:00 "Fran". So to make it worth something we had a bet: If Ron didn't get a sub 4 minute "Fran" he would have to do a workout in nothing but speedoes and pasties (nipple tassels). He agreed. He got a 4:46 "Fran". He is doing the speedo/nipple tassel workout today at 6:00. Be there and cheer him on!


WOD
21-15-9
KB Swings (55/35)
Burpees
Box Jumps (24"/20")


Post your times to comments


Tuesday, July 6, 2010

100706

I hope everyone had a great longweekend and enjoyed Canada Day! Now it's time to shake the cobwebs out and do work!

WOD
3 Rounds for time of:
15 Thrusters (95/65)
100' Overhead Walking Lunges (45/25)
400m Run

Post your time to comments


Thursday, July 1, 2010

HAPPY CANADA DAY!!!


Just a reminder on this rainy Canada Day that the gym is closed for July 1, 2, 3 (Thursday, Friday, Saturday) We will be back to regular hours on Monday. Enjoy the extra long weekend, soggy as it may be!