Sept.2

- 10 Front Squat
- 7 Good Morning
- 10 Back Squat
August 31
Snatch skill work
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:
- 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 28
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
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
.
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
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
.
***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:
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.

















