Shirts have been shipped.  Thanks for your orders.

These shirts as seen on CrossFit.com’s FANATIC page are printed by Axis Gear company and the screen printing is of a better quality than our original shirts that were done last year.

ULTRA COTTON® T

2000

GARMENT MEASUREMENTS

Finished Measurements in Inches

Chest sizing

S 18  M 20 L 22 XL 24  2XL 26 3XL 28 4XL 30 5XL 32

* Chest is measured 1″ down from the armhole (1/2 measurement).

please contact mark @ firepowertraining.com

Shipping and other stuff

FirePower cannot make the shirts travel over broad time and modal domains any faster . . .

Ok, here is the fine print, I’m just one guy sending out shirts because I thought it was a neat idea to have some firefighter inspired CrossFit apparel. Heck, we all know that a ton of us firefighters CrossFit. I’m not a hyper global mega net and I don’t have a million hours to take time away from my family to answer emails about where my shirt is or how long it’s going to take. That being said, i’m sorry that it costs the same amount of money to purchase the shirt as it does to send it to Australia (sorry you live on the other side of the world, come visit and I’ll give you a shirt for cost) I’m doing the best I can, if you are far away, send me an email and I’ll figure out shipping, the people at the post office love me.  If you want a shirt order it in the above one month window. We had some problems with our last online shirt distribution place that was supposed to make things easier for us, (but it didn’t and we never saw any money from it either) so this is our last attempt, and hopefully you can get your cool shirt and be happy with it.

Happy CrossFitting

Mark

Penguin Pete on the tire

• 2 lengths of the Dung Beattle  ( ball is no less then 12 lbs )
• 7 thrusters  115/85
• 7 pull ups
• 7 knees to elbows

Congrats to our team good luck today as they traveled to Waterloo to compete in an CrossFit Challenge! First reports: they came in 2nd and 3rd out of 15 teams.  Way to represent!

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Complete as many rounds as possible in 20 min. of:

5 clean and jerk   155/105

10 star jumps

15  push ups

Star jumps are a great movement to train hip explosiveness,and wow..what an ass kicker!!!! To perform the star jump, you start in an air squat position. You jump as high as you can and spread your arms and legs wide. In a perfect world, your head, hands and feet form the five points of a star while you are in midair.

Does anyone have a spare small fat panel monitor we can use/purchase for cheap at the gym? We need a 2nd one for the reception desk.

More info about getting strong…

http://drsquat.com/content/knowledge-base/fresh-look-strength

Dan R. {Roge} in NFLD

Over head squat

3-3-3-3-3

Complete as many rounds as possible in 5 mins of :

5 thrusters  95/65

5 pull ups

Hilton Falls winter running on trails

Reminder  the gym is closed today due to the cert.so you either take a rest day or do 70 burpees.We all really missed everyone that did not show yesterday!!

More pics are on the FirePower facebook group here.

first rope climb for Carmen!

Complete as many rounds as possible in 20 minutes of:

• 1 Rope Climb
• 4 Pistols     2 per leg
• 6 Burpees
• 8 Ball slams    20/14

Reminder of the upcoming Level 1 CF certification this weekend on Sat & Sun.  We’ll be hosting approx 70 athletes from across North America.  If you can spare a few minutes, we could use a hand with gym clean-up and set-up on Friday afternoon from 3pm to 6pm.

In place of Saturday’s WOD, Mark will be holding a trail run for all members to participate in.  Have a look here for times, directions, etc.  Will be an excellent day!!

Heather Riding Porcupine Rim Trail - Moab Utah

WOD February 6

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

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“Failure Mechanisms:” At the chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

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