Sept.2
- 10 Front Squat
- 7 Good Morning
- 10 Back Squat
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 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 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 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 6
10 rounds for time:
My breakfast @ Troy's Diner...mmmmm!!
- 10 Burpees
- 5 Pull Ups
- 10 Jumping Lunges (1-count)
- 15 double unders
**cable ropes are in!!get them at the front desk before this wod..only $20
Hey, check out my breakfast at Troys! Egg whites, veggies, and a little bacon! He’ll make just about anything for our CrossFitters. Watch for a special Zone/Paleo FirePower meal coming soon. In the meantime, just ask for the “Andrea” special. Enjoy!!
July 22
WOD For time:
150 squats
Followed by 4 rounds of:
- 200 m run
- 15 hang cleans 135/95lbs
- 30 lateral jumps over parallette
We love getting pics of our members while traveling. Check out this new pic of FirePower on the shores of PEI. Dawn Pickering won’t let a few kilometres get in her way of a great WOD! I’m a little envious of her gym this week…
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I just started a topic on 
our new “Forum” that I’d love your input on. How do you explain CrossFit to your friends? Tough one to answer – something we even struggled with when we first opened. Tell us how you describe it!!
July20
Using a 45 pound bar, and a continuously running stopwatch, complete 1 squat the first minute, 2 squats the second, 3 the third, etc. Continue until you can no longer complete the requisite number of squats in the 60 second period.
Rounds:
1- 10 – Overhead squat
11- 20 – Front Squat
21+ back squat
- Score is total rounds complete & # reps in final round
**DO NOT DROP THE BARS**
