Monday October 31, 2011

HAPPY HALLOWEEN!!

WOD

A. Back Squat 3-3-3

B. 5 rounds for time:

10 Thrusters 50/35

10 T2B

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Could you go without processed for a month?

**NOTE** - We are switching over to direct withdrawal for all memberships, including month to month. Please bring in a voided cheque or your account information (name of bank, transit number, routing number and account number). We require this information no later than Nov 12, 2011.

Sunday October 30, 2011

REST

**NOTE** - We are switching over to direct withdrawal for all memberships, including month to month. Please bring in a voided cheque or your account information (name of bank, transit number, routing number and account number). We require this information no later than Nov 12, 2011.

Saturday October 29, 2011

TEAM WOD

FAQs: How will I get calcium on a Paleo diet?

Don't forget about Steph's Halloween party, tonight. Costumes are mandatory. Click here for more details. In Steph's words, it is going to be "Spooktacular"!

**NOTE** - We are switching over to direct withdrawal for all memberships, including month to month. Please bring in a voided cheque or your account information (name of bank, transit number, routing number and account number). We require this information no later then Nov 12, 2011.

Friday October 28, 2011

WOD

A. Deadlift 5-5-5

B. 12 Minute AMRAP

10 DB Snatch (50/35)

10 Slamball
20 Box Jump

C. Hollow Rock

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The Iron - Henry Rollins

Don't forget about Steph's Halloween party, tomorrow Oct 29th. Costumes are mandatory. Click here for more details. In Steph's words, it is going to be "Spooktacular"!

Thursday October 27, 2011

WOD

SKILLS DAY

A. Ring Work

Weighted Pull-up

Handstand Work

Turkish Get Up

Rope Climb

Single-Arm Snatch

B. 5 minute max double-under

Post DU score to comments and any PRs you made

National Capital Fitday Expo – De La Salle High School - $15 for Two Admissions to the National Capital Fitday Expo (a $30 Value)
We will be there at 1:00 for a 30 minute time slot doing a short demo and talking about CF. Come out!!

Wednesday October 26, 2011

Hari Singh Northeast Regional Masters

WOD

A. Push Press / Push Jerk

B. 15 Minute AMRAP

20 Push Ups

15 Wallball

10 Box Jump (30/24)

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"CrossFit slapped me with something I had completely forgotten about. It ranked me, ruthlessly, precisely, and with zero sympathy. The test was fair and professionally administered. It told me the truth, and unlike my college grades or test scores, the results are available for the world to see. I finished 84th. So now I need to decide. Do I really want to put up with this crap? I’m fifty two years old." Read more in No Country for Old Men.

From the organizers of the Brockville CF Comp: "BIG NEWS everyone...We have secured a larger location for the event, so we are no longer stuck at 30 athletes. If you know of anyone wanting to still compete, let them know !!!! The event has grown literally in days, the waiting list is over 15 already...Spread the word !!!!! LETS MAKE THIS HUGE !!!"

Contact Shawn Davidson at shawndavidson@tactconcepts.com for more information. To register, simply paypal his email address $25. In the comments section, please tell him you are with CF O-Town and if you are male or female registering for RX or Mod.

Tuesday October 25, 2011

WOD

A. Bear Complex 5-5-5

B. 21-15-9

Burpee

KBS

T2B

Compare Part A to 29 Jun 11

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From the organizers of the Brockville CF Comp: " BIG NEWS everyone...We have secured a larger location for the event, so we are no longer stuck at 30 athletes. If you know of anyone wanting to still compete, let them know !!!!

The event has grown literally in days, the waiting list is over 15 already...Spread the word !!!!! LETS MAKE THIS HUGE !!!"

Monday October 24, 2011

Saturday Team WOD

WOD

A. Clean

B. 3 Rounds for max reps
      1 min C2B/COVP
      1 min Push Up
      1 min Box jump (24/20)
      1 min Sit up
      1 min Rest

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