May 1 Kelly/Griff
“Kelly Meet Griff
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Run 400 meters backwards
April 30 snatch+cleans
Complete 2 Snatch every minute for 12 minutes
- rest 5 min -
Complete 2 Squat Clean every minute for 12 minutes
Instructions – Choose any weight to start with. Increase the weight only if you are satisfied with the quality and speed of the lift. There is no “score” for this workout, keep track of the range of weight lifted from set 1 to set 12.
Brians’ blog
April 29, 2010 by Brian
Filed under Brian's Blog
It’s Thursday and I’m leaving for sunny Aruba on Saturday! I’m looking forward to rest, recovery, and maybe the odd cerveza! I have not taken more than a week off from training since I had an appendectomy in 1991! I think the week of rest will heal some minor aches and pains!
Anyway, enough about my trip, here is a great article about fitness clubs and why they suck!
Here is a recipe for some paleo friendly pancakes;
half cup coconut flour
half cup coconut milk
half cup unsweetened shredded coconut
5 eggs
splash of vanilla
dash of cinnamon
hand full of blueberries
one smashed banana
heat your skillet to 375 degrees and use coconut oil in pan
Enjoy, see you in a week! I will let you all know how my week of rest went!
Bri
April 29
Complete as many rounds as possible in 20 minutes of:
10 Wallballs (20/14 lbs)
10 Box Jumps (20″)
10 Deadlifts (205/145 lbs)
10 Burpees
April 28 10-9-8-7—1
10-9-8-7-6-5-4-3-2-1 rep rounds 
For time:
Overhead Squats (115/80)
Sumo Deadlift High Pulls
Push Press
- use the same weight for the entire workout
April 27
5 Rounds for time of:
20 Double Unders
10 Wall Ball (20/14), (11.5′/10′)boy;s thats over the top of the 10ft
1 Rope Climb 15 ft. (no feet if possible)
April 26
4 rounds for time of
- 15 burpees
Pirate Mitch
- 10 pull ups
- 5 Squat Clean & Jerks (155, 105)
Milton’s Good Neighbours Community Day is this coming Saturday May 1st. The day will kick off at 8 am with a BBQ breakfast at Hugh Foster Hall (beside City hall). We’re looking for anyone wanting to put together a FirePower team.
Our FirePower teams will be assigned a task and provided with all necessary equipment and Volunteer t-shirts. We will spend the morning helping a senior citizen or individuals by completing simple tasks. Jobs include washing windows, painting a room, helping with yard work or participating in clean up activities of waterways, parks or roadsides in Milton. There is no charge to participate in this event.
Anyone interested in joining can e-mail sarah_mac19@hotmail.com or post a reply on the site by Wednesday April 28th. And, of course, we will follow-up the event with a WOD at the gym!
_________________________
So yesterday we broke new ground with a CrossFit birthday party. Some got the pleasure to see Coach Mitch in full gear and some got to have a sword fight in the ring. Kids had an amazing time. Thanks Mitch for your super 
creativity and amazing leadership for the day. Love having you as part of the FirePower team!
April 25: Samuel and Charly’s B-Day Wod
5 Rounds 
- 5 box jumps 36′/28′
- 5 sprints 20 m
- 5 burpees
Need a little help with a special project. Book your calendars for June 5th, downtown Milton, 4:00pm. Looking for as many people as possible. No fees, no cost, nothing to purchase. Just need our FirePower family to make an appearance. More details to follow…
April 24 VORTEX
“The Vortex PLUS”
Run 1.5 miles for time
Every minute, alternate between 15 push ups and 15 jumping lunges (counted every left foot)
- i.e. – at minute one, do 15 push ups, minute two, 15, 2 count jumping lunges, etc. Continue until you’ve run 1.5 miles, or become stuck in the Vortex.
April 23..snatch bal. and Annie
Snatch balance
9-7-5-1-1-1
Then
Annie
50-40-30-20-10
double unders
sit ups