Monday, April 30, 2012

120430

A huge Congrats to Blair for killing it at the Western Canadian CrossFit Regionals! With little to no prep as it was a bit of a surprise to both of us that he made it to Regionals, he went in there and battled like an absolute warrior! Overall Blair placed 32nd and represented both himself and the gym very well living up to how they were announcing his name "Grinding" it out in every workout. It was an awesome experience and I couldn't be prouder of him! Way to go Blair can't wait to see what you can do with even a little bit of training prep!!! 

Thursday, April 26, 2012

***REMINDER***

Again a reminder that there are no classes Friday April 27th or Saturday April 28th as we are going to Vancouver to support Blair in the Western Canadian Regional Qualifiers! Kick some ass Blair!!!

120426

WOD
Tabata Mash-up
Push Press
Squat
KB Swings (24kg/16kg)

Beg (65/45)
Int   (95/65)
Adv(115/75)

Wednesday, April 25, 2012

***REMINDER***

A reminder that there will be no classes on Friday April, 27th or Saturday April, 28th. We are closing down to head over to Vancouver to support Blair at the Western Canadian Qualifiers for the CrossFit Games!!!

120425

WOD
10,9,8,7,6,5,4,3,2,1
Burpees
Box Jumps
*alternate 200m run and 40 double unders between rounds

Beg (24"/20")
Int   (30"/24")
Adv(34"/28")

Tuesday, April 24, 2012

120424

WOD
AMRAP in 15 minutes of:
5 Deadlifts
10 Push-ups
15 Sit-ups

Beg (135/95)
Int   (225/135)
Adv(315/185)

Monday, April 23, 2012

120423

WOD
AMRAP in 15 minutes of:
30 Overhead Lunges (45/25)
15 Overhead Sit-ups (45/25)
100m Weighted run (45/25)

Friday, April 20, 2012

120420

WOD
5 rounds of:
5 Power Snatch
10 Overhead Squats
15 v-ups

Beg (65/45)
Int (95/65)
Adv(115/75)

Thursday, April 19, 2012

120419

WOD
4 rounds of:
1 min Row (max Cal)
30 sec rest
1 min Burpees (max Reps)
30 sec rest
1 min Double Unders (max Reps)
30 sec rest

Wednesday, April 18, 2012

120418

WOD
AMRAP in 10 minutes of:
3 Clean and Jerks
6 Push-ups
9 Squats

Beg (115/75)
Int (155/105)
Adv(185/115)

Tuesday, April 17, 2012

120417


I hate it when people tell someone who has gone through an extremely trying ordeal, like losing a limb, and people on their road to recovery tell them that "they'll never be able to do what they love again." Clearly these people have never loved doing anything that much in their life or have never faced any large obstacles in their life. If you truly love doing something you find a way to do it no matter what even doctors say!

WOD
21-18-15-12-9-6-3
Thrusters (95/65)
Box Jumps (24"/20")
KB Swings (24kg/16kg)

Monday, April 16, 2012

120416

WOD
AMRAP in 20 minutes of:
20 Overhead Lunges (45/25)
20 Push-ups
40 Double Unders

Friday, April 13, 2012

120413

WOD
AMRAP in 12 minutes of:
5 Deadlifts
200m Run

Beg (135/95)
Int (225/135)
Adv(275/155)

Thursday, April 12, 2012

120412

WOD
500m Row
-----------------
30-20-10
Overhead Squats
Bar Hopping Burpees

Beg (65/45)
Int (95/65)
Adv(115/75)

Wednesday, April 11, 2012

120411

WOD
10,9,8,7,6,5,4,3,2,1
KB Swings (24kg/16kg)
Push Press (135/95)
Box Jump (24"/20")

Tuesday, April 10, 2012

120410

WOD
Tabata
Burpees
Box Jumps (24"/20")
KB Swings (24kg/16kg)
Double Unders

Friday, April 6, 2012

120406

WOD
5 rounds of:
AMRAP in 3 minutes of:
3 Power Cleans
3 Hang Power Cleans
3 Push Press

Beg (85/55)
Int (115/75)
Adv(155/100)

Thursday, April 5, 2012

***HOLIDAY WEEKEND HOURS***

Friday - 9:30 - 10:30, 4-5, 5-6, the noon class is cancelled
Saturday - Closed
Sunday - Closed
Monday - Closed

120405

WOD
5 rounds of:
20 KB Swings (24kg/16kg)
40 Double Unders

Wednesday, April 4, 2012

120404

WOD
AMRAP in 12 minutes of:
7 Med Ball Cleans
7 Push-ups
7 Box Jumps

Tuesday, April 3, 2012

120304

WOD
Beg.
50 Thrusters
*3 burpees @ top of every minute
(65/45)

Int.
100 Thrusters
*4 burpees @ top of every minute
(95/65)

Adv.
100 Thrusters
*5 burpees @ top of every minute
(115/75)

Monday, April 2, 2012

***IT'S OFFICIAL!!!***

WE HAVE MOVED!!! WE ARE NOW TOTALLY MOVED IN TO OUR NEW LOCATION (823 MCPHEE) AND ARE RUNNING CLASSES THERE TODAY. I WANT TO PUT OUT A HUGE THANK YOU TO ALL OF YOU WHO HELPED WITH THE MOVE AND RENO'S IT WAS ALL GREATLY APPRECIATED! THERE IS STILL SOME CONSTRUCTION GOING ON AND WE THANK YOU FOR YOUR PATIENCE.

120402



WOD
21-18-15-12-9-6-3
KB Swings (24kg/16kg)
Push-ups
100m Run between rounds