Happy Birthday Justine!!
A. Snatch
B. 21-15-9
OHS 50/35
Pull-Ups
Push-Ups
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First Opens WOD released tomorrow!
Monday February 20, 2012
Reminder - Class Changes for Monday February 20th ONLY
NEW
1000-1100 class
CANCELLED
0600-0800 and 1900-2000
OD
A. Gymnastics
B. For Time:
B. For Time:
10-9-8-7-6-5-4-3-2-1
Squat Cleans 70/50
Burpees
Squat Cleans 70/50
Burpees
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Sunday February 19, 2012
Reminder - Class Changes for Monday February 20th ONLY
NEW:
1000-1100
CANCELLED:
0600-0800 and 1900-2000
NEW:
1000-1100
CANCELLED:
0600-0800 and 1900-2000
Saturday February 18, 2012
Reminder - Class Changes for Monday February 20th ONLY
NEW:
1000-1100
CANCELLED:
0600-0800 and 1900-2000
NEW:
1000-1100
CANCELLED:
0600-0800 and 1900-2000
WOD
In teams of 2, complete the following:
"Isabelle" - 30 Snatches 60/45
"Karen" - 150 Wall Ball
10 Rounds of "Cindy" 5 Pullups, 10 Push-Ups, 15 Squats
"Annie" 50-40-30-20-10 DUs and Sit-Ups
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Friday February 17, 2012
WOD
A. Jerk
B. 10 Min AMRAP
7 HSPU
7 Deadlift 100/80
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20 step story of a typical crossfitter
Thursday February 16, 2011
WOD
A. Squat 1-1-1
B. 6 Rounds for Time:
15 Alternating KBS (Russian)
15 Switch Lunges
15 Hollow Rocks
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Tuesday February 14, 2012
WOD
A. Clean
B. 3 Rounds for Max Reps:
1 Min Row (Cals)
1 Min Handstand Hold
1 Min Box Jump
1 Min L-Sit/Hollow Hold
1 Min Rest
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In The Future, All Women Will Be Amazons
Another message from Reebok CrossFit FirePower - Please see bulletin board in the gym for more info.
How exciting is it to see the
crossfit commercials on TV?? Our sport is causing quite a stir!
Speaking of causing a stir...I'd like to invite all Ontario Affiliates
to be part of an epic week for us all as The Sport of Fitness launches
in Canada. February 22-25th. Reebok has taken over Young & Dundas Square in downtown Toronto and will turn it into a CrossFit playground indoors and outdoors.
Over
the week there are many activities to participate in: a giant Crossfit
flashmob; meet & greet with Rich Froning Jr, Graham Holmberg, Angie
Pye, & Alicia Connors; open wod time with the athletes; perform the
Open Games Wod #1, and more. ALL AT NO COST TO YOU!
If
you need clarity on any elements, please email me! I'm helping with the
CrossFit events portion and the Police/Fire CrossFit Fun Day. You can
send this document to your staff and your members if needed - please ask
them to keep it confidential because of the flashmob. ALL ARE INVITED
TO THE FLASHMOB. I NEED 50+ MORE PEOPLE. WOULD LOVE THE SUPPORT! PLEASE
REGISTER ASAP.
Many
Thanks In Advance! The Drop Box is already at the back of FirePower - waiting to be suspended by a giant crane in downtown
Toronto. Hope you can be there to witness it!
Andrea & George Savard
Monday February 13, 2012
 |
| Is that you Jonny? |
WOD
A. Deadlift 5-5-5
B. For time:
Ring push-ups
10-9-8-7-6-5-4-3-2-1
Double-unders
100-90-80-70-60-50-40-30-20-10
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Working Wounded
Message from Reebok CrossFit FirePower:
Message from Reebok CrossFit FirePower:
We have a few spots available for Police & FireFighters to participate in the 911 CrossFit events at Young/Dundas Square. THURSDAY FEBRUARY 23rd from 1-4pm. Open to all affiliate owners/trainers/members and work colleagues who want to play. Must email me at andrea@
SPECIAL NOTE: There is open WOD time with Rich Froning/Angie Pye/Alicia Connors on Thursday Feb 23 from 10am to noon. Come hit a workout, do your games wod, or simply meet/hang with them.
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