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No, it doesn’t get any easier. You wouldn’t want it to! — Greg Glassman

CrossFit

Globo Gym or CrossFit? Globo Gym or CrossFit?

Globo gym or CrossFit? I visited a Crossfit affiliate for the first time ever this... 

We are Different We are Different

We are Different. By Jonathan Heuer, CF Hollywood We are a different breed.  We... 

attitude! attitude!

Here is a great article about attitude! http://articles.elitefts.com/articles/training-articles/why-your-attitude-will-make-you-weak/ We... 

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Better Health

More mobility More mobility

Kelly Starrett, owner of San Francisco CrossFit, a physical therapist or as he is... 

Learn To Massage (and maybe get one too!) Learn To Massage (and maybe get one too!)

We have a unique line-up of massage seminars this fall and beyond just for couples! ... 

Words of wisdom from OPT, and a recipe too! Words of wisdom from OPT, and a recipe too!

Hey everyone, some great words of wisdom from James OPT Fitzgerald, a great athlete... 

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FirePower CrossFit Shirts  |
Penguin Pete on tire
Penguin Pete on the tire  |
May 7  |
US olympic failure in hockey
WOD March 8  |
Dan R in Newfoundland!
Dan R. {Roge} in NFLD  |
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Hilton Falls winter running on trails  |
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first rope climb for Carmen!  |
porcupine rim trail, Moab Utah
Heather Riding Porcupine Rim Trail - Moab Utah

riding one of the top mountain bike trails in the world. Moab's porcupine rime trail. epic mountain bike riding  |
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Shoulder Press / Push Press / Push Jerk  |
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Row / SDHP / Pull ups AMRAP  |
Sunday at firepower crossfit
Any Given Sunday  |
Vicki's overhead squat
KB swings / GHD situps / Back Extensions / Knees to Elbows  |
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Barbell Complex  |
moving the heavy kettlebell
Neil crushing the 2 pood kettlebell  |

Workouts of the Day

Sept 3 Sept 3

3 rounds for time

15 KB Swings, 2/1.5 pood
20 box jumps 22/20

30 hand release push ups
50 double unders

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Sept.2 Sept.2
WOD
With a 95/75 lb Barbell
3 Rounds
  • 10 Front Squat
  • 7 Good Morning
  • 10 Back Squat
- in between each round and after your last round complete 10 bar roll outs.
Get to know “OPT” James Fitzgerald and how CrossFit has become his sport.  Ring true for you?
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NUTRITION SEMINAR TONIGHT!!! 6:30pm.  Still room available.  Join Daniel & Andrea to a look into different recommended eating styles for weightloss, performance, scientific supplementation, FirePower programs available, and more!
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We are trying to plan a trip to October Fest (Kitchener) on Oct 16th. The plan: rent a bus, wearing your best lederhosen, and do some slap-happy German dancing. if you are interested email Andrea or George (moreso Andrea – George doesn’t check his email).
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Schedule Note: starting next week (Wednesday) the 10:00am classes revert back to 9:30am.
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A special thank you to all members:
As of this week, the summer hockey program is winding down.  I wanted to say thanks to all FirePower members for sharing the space and accommodating the hockey guys and their intensive training.  The program is turning out some incredible athletes. On behalf of all the guys, thanks a lot.   From Scott Kerr, FirePower Hockey .
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Sept 1 Sept 1

4 rounds
15 deadlifts, 245/155
20 burpees

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August 31 August 31

Snatch skill work

CrossFit at the Cottage! Shawn, Sarah & Chris

Then:

3 rounds of:
200 meter run
20 Thrusters, 95/65
3 rounds of “Cindy”
*one round of Cindy is 5 pull ups/10 push ups/15 squats

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August 30 August 30

5 rounds for time:

Karyn's African Adventure

  • 10 squat cleans  135/95 lbs
  • 15 GHD sit ups

** sub knee to elbows for ghd

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FREE Nutrition Seminar THIS THURSDAY 6:30pm.  Email Andrea to RSVP

FirePower SuperKids & TeenFit fall programs begin again next week!  Get signed up online today.  New for this fall, classes are at 5:30pm and will run concurrently with the 5:30pm wod.  TeenFit will be at 6:30pm – no parent class available at that time yet.

Mark your calendars:

  • September 10th: Couples Massage Seminar. 1st of 4 events this fall.  This is for relaxation, sports and stress relief…not happy endings.
  • September 25th: Euchre Gone Bad!  FirePower’s fundraising Euchre Tourney – no skills required!  Details to come.
  • October 15th: Trek or Treat 5k & 10k night time run, plus “The Creepy Mile” for kids.
  • October 16th/17th: First Aid/CPR training, hosted by our super paramedic Mike “The Hammer” Hector.  Cost is $85pp.  Sign up to come but space is limited.  Email Andrea if you want to reserve early!
  • October 16th: OctoberFest (Kitchener).  Contact George if you want to come!
  • October 30th: FirePower 3rd annual Crazy-OutOfControl-OMG, did you see what Shawn & Chris are wearing-Halloween Party.  A NOT TO BE MISSED event!
  • November 6th: FireFighter Appreciation Day & Fitness Challenge
  • November 21st: Milton Santa Clause Parade – we are submitting a group to walk, burpee, ride, etc in the parade. Kids welcome!
  • December 18th: FirePower Christmas Party

A calendar is coming – just had some online issues to sort out.  Stay tuned!  Just book the above dates in your family calendar now!

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August 29 August 29

8 rounds of
30 sec AMRAP SDHP, 115/75
rest 30 seconds
30 sec AMRAP Burpees
rest 30 seconds
30 sec AMRAP Toes to Bar
rest 60 seconds

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August 28 August 28
WOD: In team of 2….

Partner #1 rows 500m while
Partner #2 Goblet Squats w 1 pood KB (35lbs)

Paul fits in a little CrossFit in Vermont

Switch positions and repeat; then,
Partner #1 rows 500m while
Partner #2 Shoulder Presses (35lb bar/45lbs bar)
Switch positions and repeat; then,
Partner #1 rows 500m while
Partner #2 jump squats
Switch positions and repeat then,
Partner # 1 rows 500m while
Partner #2 Push press ( same weight )
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August 27, 2010 August 27, 2010

WOD: 5 ROUNDS FOR TIME

ALL @135/95LBS

5 DEADLIFTS

5 HANG POWER CLEANS

5 FRONT SQUATS

5 PUSH PRESSES/JERKS

Do not combine the movements!

This is the WOD I did Thursday at Salt Lake City CrossFit in 100 degree heat!  Thanks to Jason, Tara and their team for the hospitality. I finished in 8:29 (scaled).  Top RX guys time when I left was 8:53.

Mark your calendars for our long overdue Nutrition seminar next Thurs Sept 2nd @ 6:30pm in the Summit Room.  Catch it after the 5:30 wod or before the 7:30pm wod. Email Andrea if you are planning to come.

Starting NEXT Sunday Sept 5 @ 9am, we are holding FREE CrossFit Philosophy seminars for members and the public.  These 30 min sessions will explain WHY CrossFit training makes so much sense.  Having a hard time explaining it to people?  Let us help!  Sign up for an upcoming session. These will run on the first Sunday of each month at 9am.  Following the info session will be a FREE TRIAL WOD lead by Kim and our staff.  All are welcome!

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August 26 August 26

Tabata:

Row- for cals

Tire slams – 10/8 lbs

Hang cleans  105/75 lbs

Tire pushes-    BIG TIRE

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August 25 August 25

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

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