Friday May 10, 2012

Schedule change for this weekend only as we will be in Toronto for Regionals:
Friday morning classes are cancelled;
Friday afternoon will be 1600-1900, NO 1500-1600 class;
Saturday will be regular hours.
No Drop-Ins Friday and Saturday please

WOD

A. Push Press 3-3-3

B.  "Tabata"
       Wall Ball
        DUs
        Squats
        Push-Ups

Post score to comments

What Eating Too Much Sugar Does to Your Brain

Thursday May 10, 2012

Schedule change for this weekend only as we will be in Toronto for Regionals:
Friday morning classes are cancelled;
Friday afternoon will be 1600-1900, NO 1500-1600 class;
Saturday will be regular hours.
No Drop-Ins Friday and Saturday please

WOD

A. OHS

B. For Time:
     21-15-9
     R-Thruster DB  55/35
     Box Jump
     L-Thruster
     Push-Up


Post time to comments

You Heard of CrossFit?

Wednesday May 9, 2012

Schedule change for this weekend only as we will be in Toronto for Regionals:
Friday morning classes are cancelled;
Friday afternoon will be 1600-1900, NO 1500-1600 class;
Saturday will be regular hours.

A. Gymnastics

B. For time:

     10-9-8-7-6-5-4-3-2-1

     Deadlift 140/90kg

     20-19-18-17-16-15-14-13-12-11
     Sit-Ups 

Post time to comments

Compare to October 14, 2011 


The Diet Myth That is Destroying the Health of the World

Tuesday May 8, 2012

WOD

A. Cleans

B. 15 Min AMRAP

      6 Pull-Ups

      9 Push-Ups

    12 Switch Lunges

Post rounds to comments

Why We Don’t Walk Anymore

Monday May 7, 2012

WOD

A. Back Squat 5-5-5

B. 5 Rounds for Time:

    10 Alternating DB Snatch 

    100m Run

Post time to comments

Trust the Barbell

Sunday May 6, 2012

REST 

Saturday May 5, 2012

WOD

In Teams of 2 complete the following:
25 Min AMRAP
4 x 100m
150 Wallballs
4 x 100m
150 Pullups
4 x 100m
150 KBS 1.5p
4 x 100m
150 Pushups

FINE I’LL FREAKING DO IT: The 21-Day Sugar Detox

Friday May 4, 2012

WOD

A. Cleans

B. "Little Chief"

      3 Rounds for Max Reps in 3 Minutes:

      3 Power cleans

      6 Push-ups
      9 Squats

      1 Minute Rest 

Post rounds completed for each of the 3 cycles

Nuts For Coconut Oil!

Thursday May 4, 2012

WOD

A. Gymnastics

B.Tabata "The Next"

Complete 8 rounds with 20 seconds of work followed by 10 seconds of rest of the following:

Row

Burpee

Box Jump

Sit-ups

Rest 1 min between exercise

 

Post lowest score of each exercise to comments

 

Compare to 7 Oct 11

The Beverage that is Even WORSE than High Fructose Corn Syrup Soda

Wednesday May 2, 2012

 Ask Athletes is running a May Madness CrossFit Competition where you can win one month of unlimited CrossFit at your favorite CrossFit box for free. Click for more detail - Ask Athletes  


WOD

A. Snatch

B. 12 Min AMRAP
     100m Run
      15 OHS 60/40

       10 T2B

Post rounds to comments

A Metabolic Paradigm Shift, or Why Fat is the Preferred Fuel for Human Metabolism