01/04/13
Mon ,01/04/2013Workout Of the Day
Skill of the week- Candlesticks
” CINDY”
20min AMRAP
5 Pull-ups
10 Push-ups
15 Squats
THE GYM WILL BE OPEN FROM 10AM-2PM TODAY
Archive for the ‘News’ Category
31/03/13
Sun ,31/03/2013Workout Of the Day
For Time
1000m row
3 min rest
1000m row
3 min rest
1000m row
Sunday, 31 Mar – 10am-2pm
Easter Monday 1 Apr – 10am-2pm
30/03/13
Sat ,30/03/2013Workout Of the Day
CrossFit Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below
3 Clean and jerk (135/95 lbs)
3 Toes-to-bar
6 Clean and jerk (135/95 lbs)
6 Toes-to-bar
9 Clean and jerk (135/95 lbs)
9 Toes-to-bar
Sign up for CF OPEN 13.4
DEMO
Everyone is expected to do an individual warm up in the Back gym prior to their heat. The Gym will open at 9:30am for Heat 1 to warm up. If you are visiting the gym there is a $10 drop in fee.
Easter Weekend Hours
Saturday, 30 Mar – 10am-2pm
Sunday, 31 Mar – 10am-2pm
Easter Monday 1 Apr – 10am-2pm
. . . . . . . .
29/03/13
Fri ,29/03/2013Workout Of the Day
Strength – Squat Clean 1-1-1-1-1
10min AMRAP
30 DU
15 Power Snatch @ 75#/45#
Saturday 30 Mar. Sign up for CF OPEN 13.4
DEMO
Everyone is expected to do an individual warm up in the Back gym prior to their heat. The Gym will open at 9:30am for Heat 1 to warm up. If you are visiting the gym there is a $10 drop in fee.
This Gym is closed Sunday 24 Mar.
Easter Weekend Hours
Good Friday, 29 Mar – 10am-2pm
Saturday, 30 Mar – 10am-2pm
Sunday, 31 Mar – 10am-2pm
Easter Monday 1 Apr – 10am-2pm
26/03/13
Tue ,26/03/2013Workout Of the Day
Strength – Hang Power Snatch 1-1-1-1-1
14min AMRAP
15 Push Press @ 115#/75#
30 Walking Lunges
Yoga tonight at 7pm
Easter Weekend Hours
Good Friday, 29 Mar – 10am-2pm
Saturday, 30 Mar – 10am-2pm
Sunday, 31 Mar – 10am-2pm
Easter Monday 1 Apr – 10am-2pm
25/03/13
Mon ,25/03/2013Workout Of the Day
Strength – Back Squat 1-1-1-1-1
21-15-9
Hang Squat Clean @ 95#/65#
C2B Pull-ups
Easter Weekend Hours
Good Friday, 29 Mar – 10am-2pm
Saturday, 30 Mar – 10am-2pm
Sunday, 31 Mar – 10am-2pm
Easter Monday 1 Apr – 10am-2pm
24/03/13
Sun ,24/03/2013THE GYM IS CLOSED TODAY
Easter Weekend Hours
Good Friday, 29 Mar – 10am-12pm
Saturday, 30 Mar – 10am-2pm
Sunday, 31 Mar – 10am-2pm
Easter Monday 1 Apr – 10am-2pm
23/03/13
Sat ,23/03/2013Workout Of the Day
CrossFit Open 13.3
12min AMRAP
150 Wall Balls @ 20#/14#
90 DU
30 MU
Saturday 23 Mar. Sign up for CF OPEN 13.3
DEMO
Everyone is expected to do an individual warm up in the Back gym prior to their heat. The Gym will open at 9:30am for Heat 1 to warm up. If you are visiting the gym there is a $10 drop in fee.
This Gym is closed Sunday 24 Mar.
Easter Weekend Hours
Good Friday, 29 Mar – 10am-12pm
Saturday, 30 Mar – 10am-2pm
Sunday, 31 Mar – 10am-2pm
Easter Monday 1 Apr – 10am-2pm
22/03/13
Fri ,22/03/2013Workout Of the Day
Strength – Squat Clean 5 @ 75%, 3 @ 85%, MAX @ 95%
4 RFT
300m row
15 Thursters @ 95#/65#
Saturday 23 Mar. Sign up for CF OPEN 13.3
DEMO
Everyone is expected to do an individual warm up in the Back gym prior to their heat. The Gym will open at 9:30am for Heat 1 to warm up. If you are visiting the gym there is a $10 drop in fee.
This Gym is closed Sunday 24 Mar.
Easter Weekend Hours
Good Friday, 29 Mar – 10am-12pm
Saturday, 30 Mar – 10am-2pm
Sunday, 31 Mar – 10am-2pm
Easter Monday 1 Apr – 10am-2pm
04/03/13
Mon ,04/03/2013Workout Of the Day
Strength – Back Squat 5 @ 65%, 5 @ 75%, 5 @ 85%
” DT”
5 RFT
12 DL @ 155#/110#
9 HPC @ 155#/110#
6 Push Jerk @ 155#/110#
Thanks to all who came out to the CrossFit for Cancer event this weekend as well as all who
donated to the cause. We had another successful event this year and were able to raise over
$1700!! One hundred percent of these funds will be donated to the Campbell Family Institute
at The Princess Margaret Hospital, a leader in the fight against all women’s cancers. Thank
you for joining in the cause and helping us destroy cancer.
