Lest We Forget

Today we would like to honour recently fallen heroic soldiers Warrant Officer Patrice Vincent, 53, out of Quebec and Cpl. Nathan Cirillo, 24, a reservist based out of Hamilton, Ontario.  We would also like to take this opportunity to thank ALL the brave men and women who FIGHT for OUR right to enjoy each and every one…

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HAPPY BIRTHDAY LORI!!!

Workout of the Day Partner WOD: Complete For Max Reps: 200m Run Max Rep mb sit ups 200m Run Max Rep OH Squats with PVC pipe 200m Run Max Rep Pull Ups 200m Run Max Rep OH Lunge 200m Run Max Rep Ball Slams One partner completes max reps while the other runs. Both partners…

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Friday, November 7th, 2014

  Workout of the Day Rope Climbs then DU Practice then CrossFit Games Open Workout 12.1 Complete as many reps as possible in 7 minutes of: Burpees (both hands must hit a 6 inch target above their highest reach) Compare to February 18th   Post TOTAL REPS to the whiteboard.  

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Thursday, November 6th, 2014

Workout of the Day Overhead Squat Find your 1 rep max. then “Blake” – modified 4 rounds for time of: 200m Run 30 Box jumps 20 Wallball shots 10 HSPU’s LEVEL 1: 20″/12″, 15#/10#, push ups LEVEL 2: 24″/20″. 20#/15, banded hspu LEVEL 3: 24″/20″, 20#/15#   Post your TIME to the Whiteboard.  

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