MONDAY 091130

As we reach the end of another great year at CrossFit Niagara, I'd like to announce that we will also be home to a registered Ontario Weightlifting Association weightlifting club. Registration is still in the works, but by 2010 we are officially Niagara Strength Athletics-CrossFit Niagara.

Coincidentally, there was recently quite a shift at CrossFit HQ (you can read all about it here http://www.robbwolf.com/ or http://www.cathletics.com/. This has absolutely no bearing on the name inclusion. This was in the works since I started my journey to become a certified weightlifting coach and competitor. There is no cause for alarm. We are and continue to be a CrossFit affiliate. I love the CrossFit community, specifically the Ontario affiliates. There is a great number of people involved who are extremely supportive of their neighbour affiliates and I believe we will all continue to grow throughout the years to come.

I'd also like to thank my athletes for continually impressing me with your drive for success and constant support for your friends and other athletes. Please remember, without you, NSA-CFN just wouldn't be what it is today.
"You complete me..." hahahahaha!!!

As we've done in the past, we are again lifting prior to the workout of the day.
So please be EARLY, warm-up and get ready to go at the beginning of the class. If you are late, you will miss the lifting which is an integral "chink" of your fitness armour. When the WOD is a sole lift, we will do skill work or work your "goat", IE: double-unders (for most).

LIFTING:
Deadlift 5x3

WOD:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.