Friday September 4th, 2015

Workout of the Day Open Wod 13.2 10Min AMRAP: 5 Shoulder To Over Head 10 Deadlifts 15 Box Jumps Rest 2Min Open Wod 13.4 7Min AMRAP: 3,3,6,6,9,9,12,12,….. Clean & Jerk Toes To Bar Level 1: Wod1- 65#/45#, 20″/12″  Wod2 – 65#/45# K2N/Sit Ups Level 2: Wod1- 85#/65#, 24″/20″  Wod2 – 85#/65# K2E Level 3: Wod1-…

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Thursday, September 3rd, 2015

Today we are honouring good friends of Mark Fay’s. Mark met these gentlemen in a treatment center for PTSD, where they spent several months there together. WOD in honor of Corporal Cody Kuluski 2 Battalion Princess Patriacia’s Canadian Light Infantry Battle Group. Cody was awarded by The Governor General Of Canada, Mentions in Dispatches award.…

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Monday, August 31st, 2015

We would like to congratulate Kristyn and Lucas on their beautiful marriage!!! Wishing you a future of health and happiness!  Workout Of The Day Shoulder Press Find your 1 rep max. then EMOM (7 Wall Balls) 25 Burpees 25 Power Cleans 25 Burpees Level 1: 15#/10# 45#/35# Level 2: 15#/10# 65#/55# Level 3: 20#/15# 95#/75#…

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Saturday, August 29th, 2015

 Crossfit Baseball: teams of 3 1st person does 5 sledge hits, 100m run, 1st base is 1 rope rope climb (3 on sml ropes), 100m run, 2nd base 10 toes-to-bar(knee raises),100m run, 3rd base 10 burpee bar hops, 100m run, Home Plate 1 squat medball throw into upside down box. Note: 2nd person on team…

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Friday, August 28th, 2015

Workout of the Day “Nicole” As many rounds as possible in 20 minutes of: Run 400 meters Max rep Pull-ups *Note number of pull-ups completed for each round. Level 1: Ring Rows Level 2: Banded Pull Ups Level 3: Pull Ups Fire Breather: C2B Pull Ups Post your scores to the Whiteboard.

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Tuesday, August 25th, 2015

Workout of the Day Hang Clean Find your 3 rep max. then 12min AMRAP 100m Run 20 G2OH 1 Rope Climb Level 1: 15#/10#, 2 x modified climbs Level 2: 25#/15# plate, 10′ climb Level 3: 45#/35# plate Fire Breather: 95#/65# barbell for G2OH, Legless Rope Climb Post your scores to the Whiteboard.

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