**Check the Schedule Page for Canada Day (Monday, July 2nd) hours**
HAPPY BIRTHDAY CANADA!!
24 hours for quality and maximum rest:- Eat
- Drink
- Swim
- Sauna
- Sleep
Saturday June 30, 2012
Good luck to all the CF O-Town Spartan Racers!!
**Check the Schedule Page for Canada Day (Monday, July 2nd) hours**
**Check the Schedule Page for Canada Day (Monday, July 2nd) hours**
WOD
30 Min Cap - 2 Person Team:
400m Run (Together)
150 Wall Balls
100 DB Snatch 55/35
16 Rounds of:
6 T2B
9 KBS 2/1.5
12 Jump Squats
4x100m Sprint (2x each)
Post partner and time to comments
400m Run (Together)
150 Wall Balls
100 DB Snatch 55/35
16 Rounds of:
6 T2B
9 KBS 2/1.5
12 Jump Squats
4x100m Sprint (2x each)
Post partner and time to comments
"Happiness is the real sense of fulfillment that comes from hard work."
-Joseph Barbara
Friday June 29, 2012
**Check the Schedule Page for Canada Day (Monday, July 1st) hours**
WOD
A. Clean & Jerk
B. 3 Rounds For Time:
10 C&J 60/45
100m Run
Post time to comments
10 C&J 60/45
100m Run
Post time to comments
"All life demands struggle. Those who have everything given to them
become lazy, selfish, and insensitive to the real values of life. The
very striving and hard work that we so constantly try to avoid is the
major building block in the person we are today."
- Pope Paul VI
Thursday June 28, 2012
WOD
A. Gymnastics
B. "Cindy"
20 min AMRAP
20 min AMRAP
5 Pull ups
10 Push ups
15 Squats
-OR-
"Mary"
20 minutes AMRAP
5 Handstand push-ups
10 Pistols
15 Pull-ups
Post rounds to comments
20 minutes AMRAP
5 Handstand push-ups
10 Pistols
15 Pull-ups
Post rounds to comments
The Cholesterol Myth that is Harming Your Health
"Disobedience, in the eyes of anyone who has read history, is man's original virtue. It is through disobedience and rebellion that progress has been made."
- Oscar Wilde
"Disobedience, in the eyes of anyone who has read history, is man's original virtue. It is through disobedience and rebellion that progress has been made."
- Oscar Wilde
Wednesday June 27, 2012
 |
| Some people just love to squat. We call them badasses. |
A. Back Squat 1-1-1
B. For Max Reps
3 Minutes D-U
4 Minutes KBS
3 Minutes T2B
3 Minutes D-U
4 Minutes KBS
3 Minutes T2B
Post reps to comments
Tuesday June 26, 2012
**Check the Schedule page for new Tues/Thurs hours**
WOD
A. Snatch
B. 21-15-9
Deadlift 100/70
Pull-Up
C. 100 Sit-Ups
Post time to comments
Deadlift 100/70
Pull-Up
C. 100 Sit-Ups
Post time to comments
Monday June 25, 2012
**Check the Schedule page for new Tues/Thurs hours**
A. Push Press 5-5-5
B. 3 Rounds of:
400m Run
30 Box Jumps
30 Wall Ball
400m Run
30 Box Jumps
30 Wall Ball
Post time to comments
Friday June 22, 2012
 |
| Mmmmmmmm |
WOD
A. Gymnastics
B. For Time:
1 D.B Snatch(LH)
1 D.B Snatch(RH)
1 Burpee
1 D.B Snatch(LH)
1 D.B Snatch(RH)
1 Burpee
2 D.B Snatch(LH)
2 D.B Snatch(RH)
2 Burpee...
Up To 10
25 Pull-Ups
2 D.B Snatch(RH)
2 Burpee...
Up To 10
25 Pull-Ups
Thursday June 21, 2012
WOD
A. Back Squat 3-3-3
B. 15-12-9-6-3
Box Jump 30/24
HSPU
Post time to comments
Box Jump 30/24
HSPU
Post time to comments
Why the Campaign to Stop America's Obesity Crisis Keeps Failing
Wednesday June 20, 2012
WOD
A. Squat Clean
B. 20 Minute AMRAP
Run 50M(forward)
Run 50M(backward)
40 Squat
30 KBS 1.5/1P
20 Push-Ups
10 Pull-Ups
Post rounds to comments
Run 50M(forward)
Run 50M(backward)
40 Squat
30 KBS 1.5/1P
20 Push-Ups
10 Pull-Ups
Post rounds to comments
Tuesday June 19, 2012
WOD
A. Turkish Get-up
B. 3 Rounds for Max Reps:
1 Minute Row (cals)
30 second rest
1 Minute Handstand Walk (4ft = 1rep)
30 second rest
1 Minute Triple Unders
30 second rest
1 Minute Hanging L-Hold (5 secs = 1rep)
Monday June18, 2012
WOD
A. Deadlift 3-3-3
B. In 16 Minutes Perform the Following
Odd Minutes 12 Pull-Ups Unbroken
Even Minutes 16 Wall Ball Unbroken
Every time you break up the reps (come off the the bar or the wall ball stops or touches the ground) there will be a penalty of 4 burpees to be done at the end of the 16 minutes.
Friday June 15, 2012
WOD
A. Weighted Walking Lunge
20 Meters
B. 4 Rounds For Time:
80 Double Unders
40 Squats
20 Push-Ups
10 Burpees
Post time to comment.
Thursday June 14, 2012
WOD
A. Strict Press 2-2-2
B. For Time:
Run 400 M
9 Box Jumps
9 T2B
Run 300 M
15 Box Jumps
15 T2B
Run 200 M
21 Box Jumps
21 T2B
Post time to comments
Wednesday June 13, 2012
WOD
A. Snatch
B. "TABATA"
Alternating Between
Deadlift 100/70kg
Hollow Rock
Rest 1 Minute
Pull-Ups
Slam Ball Post score to comment
Tuesday June 12, 2012
 |
| :) |
WOD
A. Weighted Pull-up
B. 12 Minute AMRAP
5 HSPU
10 Pistols
15 KBS 1.5/1p
Post rounds to comments
Monday June 11, 2012
WOD
A. Front Squat 2-2-2
B. How far can you get in 10 minutes
1 D.B Squat clean, 1 Push-up,
2 D.B Squat clean, 2 Push-up,
3 D.B Squat clean, 3 Push-up,
4,4 5,5...
Post score to comments
Saturday June 9, 2012
WOD
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Friday June 8, 2012
WOD
A. Clean and Jerk
B. For Time:
Run 200M
3 Rounds of
15 Ring Rows
20 Push-Ups
25 KBS 2/1.5p
Run 200M
Post time to comments.
Thursday June 7, 2012
WOD
A. Back Squat 5-5-5
B. 3 Rounds for Max Reps
1 Minute Row
1 Minute Slam Ball
1 Minute Broad Jump
1 Minute T2B
1 Minute Rest
Wednesday June 6, 2012
WOD
A. Gymnastics
B. 12 Minute AMRAP
3 Thrusters 60/45
7 Plyo Push-ups
3 Thrusters 60/45
7 Jump Squats
Post rounds to comments
Tuesday June 5, 2012
 |
| A paleo way of looking at the devaluation of the dollar. |
WOD
A. Deadlift 5-5-5
B. 5 rounds for time
12 Pull-up
Run 100M
12 KBS 2/1.5
Rest 30 seconds between rounds
Post time to comments.
12 Pull-up
Run 100M
12 KBS 2/1.5
Rest 30 seconds between rounds
Post time to comments.
Monday June 4, 2012
Congrats to all the O-Town athletes who competed in Sweat RX this weekend. Our Mod team placed 6th and completed the last WOD with an impressive performance, unfortunately the score did not count as top 5 was chosen after WOD 3. They definitely gave it their all and made O-Town proud!!
Our RX team killed it with a tie for 3rd place. Marc who competed in Masters tied for 2nd. Both Marc and the RX team are on their way to the finals in Toronto in August!!
Congrats all, you made us proud!!
 |
| Way to go Marc! |
WOD
A. Snatch
B. 5 Rounds for Time
20 Wall Ball
40 Double Unders
C. Hollow rocks
Post time to comments
20 Wall Ball
40 Double Unders
C. Hollow rocks
Post time to comments
You are Beautiful - Again Faster
Sunday June 3, 2012
REST
 |
| Those stickers on fruits and veggies tell you quite a bit! 4 numbers mean they were conventionally grown. 5 numbers starting with number 8 means they are genetically modified (GMO). And 5 numbers starting with 9 means they were organically grown. |
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