WEDNESDAY 100210

LIFTING:

Push Press

75%x5x3

80%x3x3

WOD:

2 rounds for time of:

10 Turkish get-ups 25% BW

20 Wall-ball shots

30 Bumper plate half-moons

TUESDAY 100209

What's on your plate?

WOD:

5 Rounds for time of:

400m Run

5 Kettlebell swings 2pood/1.5 pood

10 Knees to elbows

MONDAY 100208

Emma does some Kettlebell swings after Saturday's weightlifting practice.

LIFTING:
Power Snatch
75%x5x3
80%x3x3

WOD:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

FRIDAY 100205

LIFTING:

Back Squat

65%x5x3

70%x3x3

WOD:

For Time:

50 Thrusters 45/35
40 Double unders
30 Kettlebell Swings 1.5 Pood/1 Pood
20 Inverted Burpees
10 Burpees

THURSDAY 100204

what's playing in the gym right now...

REST DAY

For those who followed the cycle this week; my hats off to you. It was a tough one and you are most likely very tired today. Enjoy and relish your rest day - sleep, eat, work, whatever you have to do today. Do something slightly active though, a light row, run, walk, thought, don't just sit all day. Did I mention eat? If you want to stop in to do something light (or listen to some "Jesus Lizard") by all means, please do - Thursday gets lonely round these parts. If you missed a day this week, then you have to be here today to catch up!!! Thanks and that's all for now.

WEDNESDAY 100203

LIFTING:

Push Press

65%x5x3

70%x3x3

WOD:

AMRAP 10 minutes of:

5 Single-Arm dumbbell power snatch

10 Single-Arm dumbbell overhead squats

15 Single-Arm dumbbell overhead lunges

*Alternate arms after completing a full round of 5-10-15.

(use 25% bodyweight dumbbell)

Post loads and rounds completed to comments.

FUN:

2 minutes of handstands

TUESDAY 100202

Donna Lee works on her snatch - tired...

WOD:

"Grace"

For time:

30 Clean & Jerks 135#/95#

MONDAY 100201

Kim jerks, from Saturday's weightlifting practice.

This pic shows how much I need to get those walls painted...

LIFTING:

Power Snatch

65%x5x3

70%x3x3

WOD:

Tabata Squats

Tabata Pushups

Tabata Situps

Tabata Lunges

THURSDAY 100128

LIFTING:

Back Squat 1-1-1-1-1-1-1

WOD:

"Annie"

For Time:

50-40-30-20-10

Double Unders

Sit-ups

WEDNESDAY 100127

The new location is almost all set. Hopefully by end of next week, we'll have all the equipment for now and then we'll pretty the place with paint and potpourri!!!

LIFTING:

1 RM Clean (can be power)

1 RM Bench Press

1 RM Overhead Squat

Post total to comments.

TUESDAY 100126

WOD:

5 Rounds for time of:

500m Row (400m run if the rowers haven't arrived)

7 Thrusters 135/95

Post time to comments.

MONDAY 100125

Today is the first official day of training in the new location.

We are now open from 6am-6pm Monday, Wednesday, Friday

and 6am-5pm Tuesday and Thursday; Saturdays 9am-Noon.

Warning: During this week, there may be times when the gym is closed outside the group classes. We're still setting up, getting equipment and making umpteen trips to Home Depot so please bear with us. If you do wish to visit, please call or email first to ensure some is there to meet with you. After February 1, everything should be settled down nicely, and we'll always be there...

Thanks.

WOD:

For time:

15 Deadlifts 225/155
50 Pull-ups
12 Deadlifts 225/155
40 Pull-ups
9 Deadlifts 225/155
30 Pull-ups
6 Deadlifts 225/155
20 Pull-ups
3 Deadlifts 225/155
10 Pull-ups

Post time to comments.

NEW LOCATION!!!

Hello all,

Wednesday was the final day of training at The Body Shop.
Thursday, Friday and Saturday training is cancelled since Friday is the big move to the new facility on 7 Henrietta Street... here's a map!


View Larger Map

Monday, January 25 is the first day of operations at the new box and Monday, March 1 is the Grand Opening.
We hope to get most of the setup done for Monday, but it may still be pretty "ghetto" for the first few weeks while painting gets on the walls and flooring goes in.

There is literally a tonne of new equipment being order and shipped soon.

I hope everyone enjoys the new facility, and those who haven't made it out yet, please come by anytime and check us out.
Regular hours will post soon on the website.

Thanks for your support and interest.

WEDNESDAY 100120

This has nothing to do with CrossFit or the WOD, just a favourite song and band, enjoy!



WOD:
Row 1km
20 KB Clean and Press, left arm
20 KB Clean and Press, right arm

Rest 2 minutes

3 rounds
100m Sled Drag, 75% BW
20 KB Swings, left arm
20 KB Swings, right arm

Rest 2 minutes

20 Tire Flips
20 KB Snatches, left arm
20 KB Snatches, right arm

TUESDAY 100119

WOD:
"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

MONDAY 100118

WOD:
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

FRIDAY 100115

WOD:
Three rounds for time of:
Walking lunge, 50m
Standing broad-jump, 100m
Row 250m

Post time to comments.