Thursday, June 30, 2011

110630

Our Burpee Mile crew, Tony, Blair, and Jesse, getting set to go at the Relay For Life.

WOD
5 Rounds of:
20 KB Swings (24kg/16kg)
100m Sprint

Post your times to comments

Wednesday, June 29, 2011

110629

WOD
5 rounds of:
AMRAP in 3 minutes of:
3 Hang Power Cleans (135/95)
6 Push-ups
9 Box Jumps (24"/20")

Post your rounds to comments

Tuesday, June 28, 2011

110628




Tony and Jesse attempting to qualify for the women's division of the CrossFit Games! Nice skirts boys!


WOD
"M-annie"
50-40-30-20-10
Double Unders
Sit-ups
5 Clean and Jerks (155/100) to start every round.

Post your times to comments

Monday, June 27, 2011

110627

A HUGE Thank You to everyone on our Relay For Life team. You guys did an absolutely awesome job! Tony, Blair and Jesse made a huge impact all completing their burpee mile, they were definitely the talk of the Relay. It was truly inspiring watching you guys attack that workout! Currently our team is in the top 5 teams for amount of money earned with $3863.00 and we still have a few more donations to come in!


WOD
Bottom to bottom Tabata Squats
1min rest
AMRAP Double Uners in 3 minutes

Post your reps to comments

Friday, June 24, 2011

110624



Relay For Life Today!!! Come on out and support our team at the Vanier Track! Relay begins at 7pm and goes to 7am tomorrow morning. A huge thanks to all who have donated their time and money to our teams fundraising efforts. Currently we have met and exceeded our goal of $3000 and so far we have raised just over $3600!!!! Great work everyone!
As a result of the time investment in the Relay there will not be any class on Saturday morning.

WOD
21 Power Snatch (95/65)
200m Run
21 Box Jumps
15 Power Snatch
200m Run
15 Box Jump
9 Power Snatch
200m Run
9 Box Jump

Post your times to comments

Thursday, June 23, 2011

RELAY FOR LIFE!!!

Relay For Life is tomorrow!!! Members of our Relay team can pick up their packages at the gym today and tomorrow. Come out and support us tomorrow and into Saturday morning. Jesse, Tony and Blair are going to being doing the Burpee Mile (4 laps of the track doing burpee broad jumps) and Titanium CrossFit will be hosting activities for kids and a competition later in the evening. Members remember to bring in your pledges!

110623



WOD
AMRAP in 20 minutes of:
5 Pull-ups
5 Ring Dips
15 Sit-ups

Post your rounds to comments

Wednesday, June 22, 2011

110622

WOD
21-15-9
Overhead Squats (115/75)
50-30-20
Double Unders

Post your times to comments

110621 - "DT"




In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


WOD
5 rounds of:
12 Deadlift (155/100)
9 Hang Power Clean (155/100)
6 Push Jerk (155/100)

Post your times to comments

Monday, June 20, 2011

THANK YOU!!!!

A HUGE thank you to everyone who came out and helped with the Garage Sale/BBQ/Bake Sale as well as those who came out to support us! The gym was able to raise just over $600 on Saturday!!! A special thanks goes out to Stephanie who showed up for a workout and then stayed all day to help us out! Thanks Steph you were an awesome help!

110620 - "Fran"



WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Post your times to comments

Friday, June 17, 2011

***REMINDER***

Just a reminder that there are no classes tomorrow. Come on out to our garage sale, BBQ, Bake Sale fundraiser for our Relay For Life Team!!! It will be on from 9:00-3:00 tomorrow at the Gym!

110617

WOD
10,9,8,7,6,5,4,3,2,1
KB Swing (24kg/16kg)
Push Press (135/95)
Box Jump

Post yuor times to comments

Thursday, June 16, 2011

110616



WOD
Tabata Wall Ball
400m Run
Tabata Burpees
400m Run
Tabata Knees to Elbows

Post your total reps for each exercise to comments

Wednesday, June 15, 2011

***REMINDER***

Just a reminder that there will be no classes this Saturday because we are having our Garage Sale, BBQ, Bake Sale fundraiser for our Relay For Life Team. So come on out and help support the team with a Burger or Hot dog or buy some baked goods or check out the garage sale! Remember that we are doing this to honour Garth's mom who recently passed away and we have pledged that we will make $3000 as a team so help us get there!

110615



WOD
10,9,8,7,6,5,4,3,2,1
Power Snatch (115/75)
Overhead Squat (115/75)
Pull-ups

Post your times to comments

Tuesday, June 14, 2011

110614



WOD
AMRAP in 20 minutes of:
8 KB Swings (24kg/16kg)
10 Push-ups
12 V-ups

Post your rounds to comments

Monday, June 13, 2011

110613 - "Jackie"



WOD
"Jackie"
1000m Row
50 Thrusters (45)
30 Pull-ups

Post your times to comments

Saturday, June 11, 2011

110611

WOD
21-15-9
Push Press (135/95)
Knees to Elbows
Overhead Walking Lunges (45/25)
Pull-ups

Post your times to comments

Friday, June 10, 2011

110610



WOD
500m Row
------------------
5 Rounds of:
10 Thrusters (135/95)
20 V-ups

Post your times to comments

Thursday, June 9, 2011

110609



WOD
10,9,8,7,6,5,4,3,2,1
Burpees
100m Run between rounds

Post your times to comments

Wednesday, June 8, 2011

110608



WOD
AMRAP in 15 minutes of:
5 Hang Power Clean (115/75)
10 Pull-ups
20 Double Unders

Post your rounds to comments

Tuesday, June 7, 2011

110607 - "Kelly"

Just a quick reminder that with the warm weather that the gym gets really hot so remember to wear appropriate attire and make sure you have plenty of water!

WOD
"Kelly"
5 rounds of:
400m Run
30 Box Jumps
30 Wall Ball

Post your times to comments!

Monday, June 6, 2011

110606




WOD
Regional Qualifier WOD #6
100 Pull-ups
100 KB Swings (24kg/16kg)
100 Double Unders
100 Overhead Squats (95/65)

Post your times to comments

Saturday, June 4, 2011

110604



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

Post your times to comments

Friday, June 3, 2011

110603



WOD
21-18-15-12-9-6-3
Overhead Squats (95/65)
Toes to Bar

Post times to comments

Thursday, June 2, 2011

110602



WOD
1000m Row X 3

Post your times to comments

Wednesday, June 1, 2011

110601



*There will be a screening of the CrossFit Documentry "Every Second Counts" at Uvic Cinecenta on June 15th from 8-9:30. It is an awesome film and the screening will be somewhat of an event with guest speakers and the whole nine. You can buy tickets in advance here.

WOD
5 rounds of:
200m Run
20 Box Jumps
10 Burpees

Post your times to comments