15 KB Swings, 2/1.5 pood
20 box jumps 22/20

30 hand release push ups
50 double unders

With a 95/75 lb Barbell

• 10 Front Squat
• 7 Good Morning
• 10 Back Squat

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

Kelly Starrett, owner of San Francisco CrossFit, a physical therapist or as he is called by Freddy from Crossfit Oneworld, a mobility therapist. Once Kelly gets his hands on you, he can fix your aches and pains up, no problem. Kelly believes that increasing your mobility isn’t something you have to see a specialist to do. You need to take responsibility for fixing yourself and maintaining yourself. Kelly has started a new project, Mobility Wod. What is Mobility Wod?

“Every human being should be able to perform basic maintenance on themselves. You know how to eat, how to train, and what to do if you have a cut. You should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to ten minutes to complete. Do it everyday. Remember the area that feel like a Shaman’s Blow.”

He posts a different mobility drill everyday, they take 4-5 minutes and can be done before your daily WOD.  Guys and gals, check it out and get more mobile!

http://mobilitywod.blogspot.com/2010_08_22_archive.html

Karyn's African Adventure

• 10 squat cleans  135/95 lbs
• 15 GHD sit ups

** sub knee to elbows for ghd

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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!

We’re working hard to get Milton Kids FIT and healthy!!!  Help us spread the word. Encourage your children to grow up active, healthy and in a positive environment.

FirePower SuperKids Program

A fun, fast paced program for kids who want to grow up healthy, strong, and confident to tackle the challenges they face in sport, play and life.  The FirePower CrossFit Super Kids program uses randomized, functional exercises, performed at high intensity. Daily themed workouts include skills challenges, and obstacle courses where they will push, pull, run, throw, lift, climb and jump.

Classes are lead by CrossFit certified adults.  This program is intensive and very responsible.  We take every opportunity to improve coordination and increase confidence in even our most awkward children. We accept children and teens of all fitness & coordination levels, overweight, and underweight!!

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NEW FOR THIS FALL!! FirePower Super Kids program will operate concurrently with the 5:30pm class, allowing parents to fit in a WOD at the same time. To participate in the WOD, you must be a member of FirePower and have completed Foundations.

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We have a unique line-up of massage seminars this fall and beyond just for couples!  Bring your spouse, your gf/bf, your ex (no scrapping!), a platonic friend, your hot new date or just someone you want to get your hands on. Remember, this is a family-friendly facility so keep your mind above board for this series please…

The sessions will be lead by our long-time friend Mark Aquino (see below).  He’s PHENOMENAL!!!  Book now to reserve your spot.  Max 6 couples per session.

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Couples Relaxation Workshop: Friday September 10

Learn simple yet effective swedish massage techniques to ease your partner’s stress and relieve their stiff backaches and neck pains or just muscle stiffness in general in a relaxed, fun and comfortable setting with Mark.
Please wear loose comfortable clothing and bring 2 pillows and a blanket.
Cost is $80/couple inclusive of HST.
7:30pm to 9:30pm

Note: No crotch grabbing unless you are George

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Sore Muscles Workshop: Friday October 8th

Bring a partner and learn sports massage techniques to help with your muscle aches, tension and strains to help with training and recovery in a relaxed, fun and comfortable setting with Mark.
Please wear loose comfortable clothing with a change of clothing (athletic shorts & top) and bring 2 pillows and a blanket.
Cost is $80/couple inclusive of HST.
7:30pm to 9:30pm

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Trigger Point Workshop: Friday November 12th

Learn how to release those chronic ‘knots’ and ‘sore spots’ in your muscles in a relaxed, fun and comfortable setting with Mark.
Please wear loose comfortable clothing with a change of clothing (athletic shorts & top) and bring 2 pillows and a blanket.
Cost is $80/couple inclusive of HST.
7:30pm to 9:30pm

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Stress and Relaxation Workshop: Friday December 10th

Forgetting to breathe? Give yourself a mini vacation from the stress and hectic pace of your life in a quiet, comfortable and restorative session with  guided by Mark. Soothing music will be provided.
Please wear loose comfortable clothing and bring 2 pillows and a blanket.
Cost is $40/person inclusive of HST.
7:30pm to 9:30pm

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Chronic Neck and Back Pain Workshop: Date TBD

Learn how to help your partner’s headaches, sore neck and back using gentle yet effective myofascial release techniques in a relaxed, fun and comfortable setting with Mark.
Please wear loose comfortable clothing with a change of clothing (athletic shorts & top) and bring 2 pillows and a blanket.
Cost is $80/couple inclusive of HST.
7:30pm to 9:30pm

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Runner’s Workshop: Date TBD

For runners and their partners, from beginner to advanced, who want to learn how to remove fatigue, help soreness and improve their resilience through simple massage techniques and stretching in a relaxed, fun and comfortable setting with Mark.
Please wear loose comfortable clothing with change of clothing (athletic shorts & top) and bring 2 pillows and a blanket.
Cost is $80/couple inclusive of HST.
7:30pm to 9:30pm

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Foot Workshop: Date TBD

Treat your feet and your partner’s feet to a much needed “R&R” session in a relaxed, fun and comfortable setting with Mark.
Please wear loose comfortable clothing and bring 2 pillows and a blanket. Cost is $80/couple inclusive of HST.
7:30pm to 9:30pm

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About Mark Aquino B.Mus., R.M.T. (Osteopathy – current study)

Mark graduated from Sutherland-Chan Massage Therapy School as Valedictorian in 1999. He has been practicing Craniosacral therapy through the Upledger Institute (Florida) since 2001 and myofascial and movement therapy through Dianne Woodruff PhD in Toronto/Oakville since 2004. Through a vast experience at medical and wellness clinics in the GTA and Hamilton area as well as a thriving practice in Oakville for the past decade, Mark creates a soothing and healing environment to help restore the body.

Mark is currently pursuing his 3rd year of post graduate Osteopathic studies at the Canadian College of Osteopathy in Toronto. Mark’s education also includes a Bachelor Of Music degree from McMaster University in 1995 .

Side note: Mark’s wife Leslie is Andrea’s BFF.  Leslie (Elzee) is also the designer of the FirePower Performance Log books, and co-interior designer of FirePower Training.