WOD Febuary 19
Big dan’s turn…partners i love it!
Dan Albergaria’s Partner/ Competition WOD
Each person chooses a partner of similar athleticism and they go head to head at each station.
6 Stations, 2 min per station with a 1 min rest before doing the stations again. Total WOD time: 25 min including rest.
1) Row for meters
2) Box Jumps 20″
3) Wall Ball 20/12lbs
4) KB swings Multi/ Orange
5) Jumping Pullups
6) Push ups
At the end of each station competitors compare score and the person with the lowest score gets a point. A point is a penalty! At the end of the WOD you must do 5 burpees for every point you accumulated. If you lose every round you are responsible for 60 burpees.
If anyone is coming to the fights on either Friday night or Saturday night, location is Century Gardens Arena 340 Vodden St. E Brampton, ON 905.874.2814. Cost will be approx $12pp. Good action starts @ 7pm both nights! FirePower coaches Savard & Houle look to lead the team to victory!!
WOD DEC 9
“CINDY”
: 20 min amrap
- 5 pullups
- 10 push ups
- 15 squats
or
“MARY”: 20 min amrap
- 5 hand stand push ups
- 10 one legged squats ( alternating legs )
- 15 pullups
.
Housekeeping stuff:
- Hoodies: If you would like a FirePower hoody before X-Mas, email Andrea your size by TONIGHT!
- Christmas Holidays: FirePower will be closed Dec 24 to 26. We will have open gym on Dec 27.
- New Year’s Eve @ FirePower: For all you non-party’ers on NYE, you are all invited to drop into the gym for a FirePower get-together. Just a simple Pot Luck, BYOB, and some tunes. Maybe a little Rock Band too!
Kids @ FirePower
So, it’s time to rein in the free-reign kids at the gym. As you know we are a family-friendly facility, but lately this is getting a little too relaxed. We welcome our members to bring their kids , but it must be clear that kids are NOT allowed on the training floor during workouts. We have created a kids area upstairs and kids are welcome to play in the boxing area while not in use. If both classes are operating, all kids MUST be upstairs. They are interfering with safe operation of the classes and the enjoyment of other members.
Also, parents, please do not let your kids play with the water dispenser and take all the cups! We don’t mind sharing a small drink with them, but the water use is getting out of control and there are multiple floods on the laminate from kids playing with it. We don’t buy the water for your kids.
Please do not let your kids take the good whiteboard markers, they are few & far between at the gym. And lastly, do NOT let them play in the chalk. It’s unhealthy and super messy!
We want to keep the facility family friendly and need parents to be responsible for their own kids. It’s been unfair to the clean-up crew, and other members to be encumbered with so many kids running wild. By the way, this includes the Savard twins too. We all need to do a better job in this area. Thanks for you help!
WOD Oct 15
WOD: “Danny”
Charly Savard
complete as many round in 20 min. of;
- 30 box jumps 24″
- 20 push press 115 lbs/65
- 30 pull ups
Got a team yet for FireFighter Appreciation Day? If you want to participate but don’t have a complete team, let us know! I already have a few people looking for teams to join. Only 20 teams will be accepted so don’t wait to register! Here’s the link: http://firefighterappreciationday.eventbrite.com/
Need some poinsettias? Vikki Schembri has a great fundraiser for her high school happening now! We’ve got a bunch ordered to spruce up the gym at Christmas. Super prices! See Vikki at the gym to order yours and support her trip.
WOD Oct 13
WOD: D.T.
5 Rounds for Tine:
- 12 Dead lifts (155/85)
- 9 Hang cleans (155/85)
- 6 Push press (155/85)
Welcome back from the long weekend away. Hope some of you managed to get at least one run in. Reminder for those of you in on Sundays for open gym or the CF Foundations program, if you pull some toys out for your wod please put it away after using it!! We’ve got a great playground, lets all help keep it that way.
Still have 2 boxes of Reset cleanses available at $25 off. If you need to shake the sugar & carb cravings after feasting this weekend, email me. I’m starting my week today (Tuesday).
There’s also 2 spaces open in the FirePower CrossFit Super Kids After School Program Big Dawgs group (ages 9 to 14). Tuesdays at 4:15 pm to 5:00pm. Contact me to jump in on the next 7 weeks.
WOD – October 2nd, 2009
WOD: Nancy
FirePower's Scott Fletcher Racing To Victory
Five rounds for time;
- 400m run
- 95 /65 lbs overhead squat x 15 reps
WOD – Sept 28
WOD: Karen (with a twist!)
- 25 wall ball
- 25 spider mans (1 sec hold)
- 25 wall ball
- 25 spider mans (1 sec hold)
- 25 wall ball
- 25 spider mans (1 sec hold)
- 25 wall ball
- 25 spider mans (1 sec hold)
- 25 wall ball
- 25 spider mans (1 sec hold)
- 25 wall ball
- 25 spider mans (1 sec hold)
Total = 150 wall ball, 150 spider mans
Special welcome to all new members who are joining us following the open house this past weekend. The place was packed…energy was high…and the FGB workout sucked (as usual). 
Huge thanks to all FirePower members who volunteered their time to make the day happen. You guys rock!! Have a look at the bottom of our site for the day’s pics in the Flickr Stream.
Shane drops into FirePower on his way to get married!!
Also, 1 more week until the FirePower CrossFit Super Kids after school program begins. Sign-ups are already being taken. Don’t miss out!!
WOD – Sept 19
WOD: KELLY
Five rounds for time;
- run 400 m
- 30 box jumps 24/22
- 30 wall ball 14/12
A big team from FirePower is competing today at the Element CrossFit Affiliate Challenge. Wish every luck! 3 WOD’s in 1 day. We’ll sleep well tonight. Sunday is open gym from 10am to noon, followed by an exciting hockey team fundraiser “Hockey Mom’s Gone Bad”, hosted by our very own Kim Turley-Smith. Come out to support Kim and her event as we put unsuspecting hockey mom’s through a Fight Gone Bad workout to raise funds to support their team.
WOD – Aug 31
10 Rounds for time of:
- 150m Row
- 12 Air Squats
- 7 MedBall Cleans (20/14)
- 21 Walking lunges
- 4 Sprints (50 yards)
WOD Aug 25
7 rounds for time:
- 21 shoulder press
- 21 back extensions
What’s a shoulder press? Watch this. What’s a back extension? Watch this.
Some minor schedule changes are coming for September – keep your eye on the online schedule to see what’s happening week of Sept 8th.
WOD – Aug 24th
Team FirePower Trainers with CFHQ Trainers
WOD:
- 50 double unders
- 50 sit ups
- 50 overhead squats (bar)
- 50 sit ups
- 50 walking lunges (25/leg)
- 50 sit ups
- 50 burpees
- 50 sit ups
Well, we pulled off an OUTSTANDING Level 1 certification this past weekend.
FirePower's Level 1 CrossFit Cert, Aug 2009
What an amazing time by all our FP Trainers and also super woman Louise Jarvie! Thanks to Mark for co-ordinating ALL the logistics to make this happen. Also thanks to George, Sarah, and all other volunteers for helping prepare for the event. We received some RAVE REVIEWS on facility we call home. Watch for some pics this week in our posts of Team FirePower fighting through the cert.
Look on the CF Main Site today for a group pic of all the amazing athletes who participated from across North America!
