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
Sept.2
- 10 Front Squat
- 7 Good Morning
- 10 Back Squat
Sept 1
4 rounds
15 deadlifts, 245/155
20 burpees
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
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
.
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!
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
August 28
Paul fits in a little CrossFit in Vermont
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!
August 26
Tabata:
Row- for cals
Tire slams – 10/8 lbs
Hang cleans 105/75 lbs
Tire pushes- BIG TIRE
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