It is with great sadness that we say goodbye to Rob as he continues on his path of discovery. He has been with me for over 9 yedsc_0065ars.   He starting doing CF in my garage on Amberlea Road. Once we moved to Bayly, he became one of our coaches.  As the years went by, he found his passion in Powerlifting bringing a number of athletes to Provincial and  National Competitions.  With little baby Cilia coming, Rob has decided to take some time off coaching and figure out what he wants to do in the future.  Rob is family and he will always be a part of CrossFit Pickering.  We love you Rob.  this is Rob on moving day into the Box on bayly.  How young he looks!!!

and here he is lifting… still many years ago!

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schedule changes:

As of this week – the Powerlifting classes offered on Tuesday, thursdays and saturday mornings will be cancelled replaced by OPEN gym – you can come and lift on do your own stuff, work on skills etc during this time!

A. Max reps of Back Squat in 1 minute at 100% x bodyweight

B. Max reps of Bench Press in 1 minute at at 75% bodyweight

C. Max reps of Back Squat in 45 seconds at 75% bodyweight

D. Max reps of Bench Press in 45 seconds 50% bodyweight
E. Max reps of Back Squat in 30 seconds at 50% bodyweight

F. Max reps of Bench Press in 30 seconds 25% bodyweight

rest 2 minutes between all sets.
Teams of 2
800 m run, 50 Deadlifts, 135/95 ( A does 400 m, while B does deadlifts and switch)
800 m run, 40 Power Cleans

30 Cal Row, 30 Front Squats, 135/95

20 Cal Row, 20 Push Jerks, 135/95

400 m run together then, 10 Clusters per team 135/95

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