Read all about it here! Teams of 3 - 1 person working at one time AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/125) AMRAP Back Squats (225/155) Rest 3 Minutes Amrap 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes Amrap 7: 50 Deadlifts (185/135) 50 … Continue reading 7 reasons why Crossfit Makes you better at Sex
What a great time!
thank you all for coming out and participating at the Festivus Competition and for playing with us at our Christmas party. I hope you all had a great time, I know I did. Thank you to all of you for coming out and setting up the room and coming in on sunday morning … Continue reading What a great time!
we are closed
post party cleaning! If you would like to help to clean for time - we will be there by 9:30 am.
FESTIVUS
9 am warm up 9:30 Am start - Please be on time! Wear your christmas cheer if you like! We hope to finish at 11:30am. Our Resident Photographer, J.J., will be on hand to take pics of the competition. Look sharp! 🙂 If anyone is available or willing to help us set up the space … Continue reading FESTIVUS
The teams and the WODS!
this is it guys - the teams have been created. Remember, sometimes someone does not show up and we have to switch things around. We have 2 spares right now who can jump in any second. If something changes for you, and you can't make it, please text me right away! 4164516214 Cheers Marta for … Continue reading The teams and the WODS!
how to get in shape without cutting out alcohol
Well that's good news! Does not mean you drink a bottle of wine per night. They mean in moderation. A good read - here you go! Front Squat 80 %x4x5 Ascending Ladder by 3’s for 8 minutes: 3 Thrusters 95/65/ 3 Toes to Bar 6 Thrusters 95/65/ 6 Toes to Bar 9 Thrusters 95/65/ 9 … Continue reading how to get in shape without cutting out alcohol
the Chief with Burpees
20 Burpees 5 rounds of the Chief 10 Burpess 4 rounds of the Chief 5 Burpees 2 rounds of the Chief The CHIEF: 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats
Have you signed up for Festivus?
I will be making up the teams this thursday, so you need to write your name down if you would like to be part of the team! I will pick teams of 3. We will warm up at 9 am. 1st Wod starts at 9:30 am. Strength: Snatch 4 x 3 work up to 90% … Continue reading Have you signed up for Festivus?
The Wong-You
Happy Birthday Kat! SO I made up this little workout with some of Kat's favourite things. and I threw in Double Unders for good measure! The Wong-You ladder: 10, 9, 8,7,6, 5 ( ends at 5) 10 DL 225/155 10 Bench 135/95 10 Power Clean 135/95 10 Push Jerks 135/95 10 Cal Bike at the … Continue reading The Wong-You
Are you in the dark?
Did you know that: We've added an 11 am class on sunday? Next saturday -December 1st - is Festivus - a friendly competition starting at 9:30 - SIGN UP! December 1st is also our Christmas Party - 7 pm start - FOOD, DRINKS, DJ! Tickets at the box. If you haven't been to one of … Continue reading Are you in the dark?
