Sept.2
- 10 Front Squat
- 7 Good Morning
- 10 Back Squat
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
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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!
August 28
Paul fits in a little CrossFit in Vermont
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
August 24
For time:
10-9-8-7-6……1
Push jerks 135/95
Box jumps 36″/28″
Every time you drop the bar or fail at a box jump perform 5 burpees.
August 23
Warm up, 2 rounds
Pass throughs x 5
Deadhang Chin ups x 10
CF Endurance Cert
L-Sit Pull ups x 5
Row 100 meters
Dynamic Movement
90 degree quad stretch
Lunge Complex
Inch Worms with dynamic push ups
Shoulder Mobility
Hollow Rocks (30 seconds)
Supermans
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WOD For time:
30 Overhead Squats 95#/65#
30 Pullups (chest to bar)
30 Squat Snatches 95#/65#
30 Toes to Bar
30 SDHP 95#/65#
30 Air Squats
30 KB Swings 24kg/16kg
Well its over..we survived !! Mark, Andrew, Andrea and myself. Another fantastic cert. I want to thank Jason Leydon and his crew from CrossFit Endurance for a great weekend. If you have an interest in running more efficiently, reducing discomfort or injuries, increasing your running speed, improving your CrossFit WOD times, Pose running is where it at! ( even you George ) We will be introducing some drills and running techniques soon. Thanks to Mark for coordinating the R&E cert and making it a great success!
August 19
Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5/1 pood Kettlebell swings, 12 reps
10 box jumps 24/20
August 17
Jason Peters
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
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***note*** The gym will be closed this weekend due to the CrossFit Endurance Cert.
August 9
As many rounds as possible for 20 mins of:
7 back squat 185/120lbs
10 over head lunge steps 45/25lbs
7 burpees
10 plate squats 45/25lbs
** check out Sunday’s post for our golf outing..sign up before Wednesday.
