FirePower Training - Boxing and CrossFit in Milton Ontario » George

August 1

George — Sun, 01 Aug 2010 01:25:40 +0000

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

July 31

George — Sat, 31 Jul 2010 02:15:43 +0000

Partner trail run

partner one must complete :

5 pull ups
10 burpees
15 wall ball
20 sit ups

while partner two is trail running

** the team with the most completed trail run wins**

Great news! We have a new RMT starting to work out of FirePower beginning next week. Welcome Ashley Dent, RMT, Osteopathy (current studies). I have my first appointment lined up, so to books yours, email Ashley at dentrmt@gmail.com.

Our 4 week “Get Active Boot Camp” still has space. Starts next Saturday at 9am. Runs Tuesday evenings and Saturday mornings. This is an excellent starter for people looking to get back into shape, get some motivation or may not be mentally ready for Foundations. Great value for the program!

July 30

George — Fri, 30 Jul 2010 02:26:45 +0000

Amrap for 15 mins of :

1 deadlift 155/105 lbs

1 power clean

1 push press

July 29

George — Thu, 29 Jul 2010 02:13:47 +0000

For time:

800 m run
50 box jumps (20″ box)
10 spider-to-crab
40 box Jumps
20 spider to crab
30 box jumps
30 spider to crab
20 box jumps
40 spider to crab
10 box jumps
50 spider to crab
800 m run

Reminder: gym will be closed this holiday Monday. Regular classes will resume on Tuesday!

July 28

George — Wed, 28 Jul 2010 01:00:42 +0000

WOD: Lunge Away

For Time:

15 Kettlebell Swings (2 pood/ 1 pood)

1 Length walking lunges

13 Kettlebell Swings

1 Length walking lunges

11 Kettlebell Swings

1 Length walking lunges

9 Kettlebell Swings

1 Length walking lunges

7 Kettlebell Swings

1 Length walking lunges

5 Kettlebell Swings

1 Length walking lunges

3 Kettlebell Swings

1 Length walking lunges

1 Kettlebell Swings

1 Length walking lunges

July 27

George — Tue, 27 Jul 2010 01:00:49 +0000

Complete ENTIRE list for time:
400 m run
21-15-9 rep rounds of:
power clean (135/95)
pullups
—————
400 m run
9-6-3 rep rounds of:
Clean and Jerk (135 / 95)
Pull-ups (chest to bar)
—————
400 m run
3-2-1
Squat clean thrusters (135 / 95)
Burpee pull-ups (chest to bar)
—————
400 m run

July 26

George — Mon, 26 Jul 2010 01:00:18 +0000

WOD: Deadlift

Christine & Matt @ RockStar Adventure Race

1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments

If you didn’t receive our latest email, you may not have noticed the new Get Active Boot Camp starting August 7th, or the new core conditioning & foam rolling sessions coming up! Only a 2 spots remain in the core conditioning course (evening session). Sign up asap!

July 25

George — Sun, 25 Jul 2010 01:00:04 +0000

For time:
1 Mile run
100 burpees
1 mile run

July 24

George — Sat, 24 Jul 2010 01:00:35 +0000

The cupid

For time;

10 rounds of:

10 bench press 95/65

10 bent over row 115/95

compare with Feb 14

July 23

George — Fri, 23 Jul 2010 01:00:20 +0000

Fight Gone Bad!

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments.

This is a BENCHMARK CrossFit WOD. Get out your journals and check previous FGB or start a new entry!