Sept 3

September 2, 2010 by George
Filed under WODs

Sept.2

September 1, 2010 by George
Filed under WODs

2 Comments

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?

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!

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).

Schedule Note: starting next week (Wednesday) the 10:00am classes revert back to 9:30am.

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 .

Tags: CrossFit, CrossFit Milton, crossfit ontario, Firepower, FirePower CrossFit, FirePower Training, Healthy Eating, milton, milton bootcamp, milton crossfit, milton fitness, nutrition, preventative health, supplements, usana

Sept 1

August 31, 2010 by George
Filed under WODs

11 Comments

4 rounds
15 deadlifts, 245/155
20 burpees

Tags:

August 31

August 30, 2010 by George
Filed under WODs

9 Comments

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

Tags: CrossFit, CrossFit Milton, crossfit ontario, Firepower, FirePower CrossFit, FirePower Training, milton bootcamp, milton crossfit

August 30

August 29, 2010 by George
Filed under WODs

4 Comments

5 rounds for time:

Karyn's African Adventure

10 squat cleans 135/95 lbs
15 GHD sit ups

** sub knee to elbows for ghd

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