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 17
Jason Peters
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:
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.
July 14
WOD:
FirePower Logo, 2005
Back squat 5-5-5-5
Then:
9 x 120 yard shuttle run - Rest 40 sec between rounds
* place cones at 10-20-30yards , from the starting line sprint to the 10 y cone; back to start, then sprint to the 20 y cone; back to start then sprint to 30 y cone; back to start .
Here’s a really cool Anthony Robbins video on The Power of Emotions: Tapping Into the Unlimited Resources Within You. You train your body and your muscles @ FirePower, but what else are you training? Have a watch!
July 12
WOD: Ground to Overhead
12,000lb Capacity
For time: 12,000 lbs (men)/ 9000 lbs (women) from the ground to over head
Post time, method, weight and reps used.
Here’s a pic of a 2-post hydraulic lift with a 12,000 lb overhead capacity. Guys, by the end of this WOD, you will have lifted an equivalent of this firetruck!
We had a super time yesterday at the Jays game! Over 15 of us hiked to the top of the nosebleed section for an awesome afternoon. Stay tuned for our next family outting. Congrats to the Schembri family for running the Acura 5km race on Sunday. This was George’s first (of many) races. Pics coming soon.
QUESTION: Want to have your own CF or boxing photo shoot for fun? Spend 1/2 hour and get some cool action shots in your fav WOD or FirePower activity. A cool keepsake and FB profile! Get the pics on DVD. Minimal cost. Email Andrea if you are interested.
More stretching and warming up!
June 21, 2010 by Brian
Filed under Brian's Blog
Great mobility warm up folks, especially good for heavy lifting days!
Bri
June 21
WOD: “Power Cindy Power”
Max rounds in 20 mins of:
5 pull ups
10 push ups
15 squats
Every 2 minutes you must perform 3 power cleans(m185#/w115)
June 18
Complete as many rounds as possible in 20 min. of:
- 800m Run
- Ring dips – max effort
*score total dips
Two FirePower Teams are competing in ESAR Adventure Race tomorrow: George, Karyn, Christina, Vikki, and Carmen. Mitch, Steve, Christine, Matt and Andrea are volunteering to help Mark & Heather. Wish our teams luck, especially those who have to massage George’s cramped legs, or tow him with a rope during the run. Carmen, you think we’re kidding??
Planning ahead: Savard housewarming is planned for Thurs July 1st (if the pool liner comes…). Mark your calendars and hope for good weather! All are welcome.
May 22
Gym is closed today for the Olympic Lifting Cert. We’re represented by George, Mark, Brian, Daniel, and Dan R. Have a great time guys! Thanks to everyone who came and helped spit shine the gym today. A true team effort!
If the rain holds off, meet us at Kingsleigh Park at 9:30am for some fun outdoor activities. Then to Troy’s diner for coffee and brunch! If it’s rainy & yucky, then straight to Troys!
NEWSFLASH!!! Watch Breakfast Television on Wednesday May 26th for our FirePower debut as we help promote Tigers Wrestlefest @ Troy’s Diner on Main St. Come have breakfast with us and the BT crew from 6am to 9am. Wear your FirePower gear!!
Next: congrats to Big Steve for achieving an amazing PR with the back squat on Friday night. 455lbs!!! Previous best was 405lbs. That’s a 50lb improvement…credit to Brian’s 5-3-1 strength program and Steve’s passion for CF. This is the heaviest back squat ever inside the FirePower walls!
Lastly, thanks to Joyce for finding this beauty. Check out the latest pic to appear on “People of WalMart“. Even funnier to read the comments from people who haven’t met pukie yet….
April 26
4 rounds for time of
- 15 burpees
Pirate Mitch
- 10 pull ups
- 5 Squat Clean & Jerks (155, 105)
Milton’s Good Neighbours Community Day is this coming Saturday May 1st. The day will kick off at 8 am with a BBQ breakfast at Hugh Foster Hall (beside City hall). We’re looking for anyone wanting to put together a FirePower team.
Our FirePower teams will be assigned a task and provided with all necessary equipment and Volunteer t-shirts. We will spend the morning helping a senior citizen or individuals by completing simple tasks. Jobs include washing windows, painting a room, helping with yard work or participating in clean up activities of waterways, parks or roadsides in Milton. There is no charge to participate in this event.
Anyone interested in joining can e-mail sarah_mac19@hotmail.com or post a reply on the site by Wednesday April 28th. And, of course, we will follow-up the event with a WOD at the gym!
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So yesterday we broke new ground with a CrossFit birthday party. Some got the pleasure to see Coach Mitch in full gear and some got to have a sword fight in the ring. Kids had an amazing time. Thanks Mitch for your super 
creativity and amazing leadership for the day. Love having you as part of the FirePower team!
