Month: August 2012

  • Friday, August 31st, 2012

    Friday, August 31st, 2012

    Hey Folks! Awesome cleans today. Elbows were up and it was a good day. This weekend – we are closed Sunday, open Monday 10-12 and for yoga at 12:30. Warm up Press 3×5 12 minute amrap: Farmers carry to magnet sign 10 kettlebell swings 5 burpees Stretch – hamstrings, quads & glutes See you in…

  • Thursday, August 30th, 2012

    Thursday, August 30th, 2012

    Hey Folks! Nice deads today. The wod was not easy, but it’s great to see how much you’ve all improved on the toes to bar. Warm up Squat clean 2-2-2-2-2 5 rounds for time: 200m run with a medicine ball 20 wall ball Stretch – calves & forearm flexors See you in the gym! Adam,…

  • Wednesday, August 29th, 2012

    Wednesday, August 29th, 2012

    Hey Folks! Nice strategies on the wod today! Mike cleaned up with 200+ squats! Julie was fast on his heels though… teammates running wild! Zip ups and pull overs are in a dead heat for who will win what we decide to get! That and how much each costs 🙂 Warm up Deadlift 3×5 Every…

  • Tuesday, August 28th, 2012

    Tuesday, August 28th, 2012

    Hey Folks! Good work on the shoulder burner today! I’ve never seen planks look so challenging… You’re welcome? Catalyst games… Caz, Eric, Maryse, etc. are talking about stuff like carpooling/possibly hotel-pooling. Plan it out so we can save the trees and the furry critters that live in them. Warm up Power Snatch 2-2-2-2-2 7 Minute…

  • Monday, August 27th, 2012

    Monday, August 27th, 2012

    Hey Folks! Great work on the WOD this weekend – as well as shoring up some weaknesses. Every day Monique gets closer to her unassisted pull ups, how diligent are YOU about working towards your goals? There are only 2 more weeks until the Catalyst Games! Lisa is going to offer Yoga during the week…

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  • Friday, August 24th, 2012

    Friday, August 24th, 2012

    Hey Folks! Awesome cleans today for those who came out (It’s ok… I understand mon-tue-wed is a bit of a beatdown). Kristin PR’d by 25 pounds! Killer! I’m here all weekend (Drew finally gets a break!) and am looking forward to seeing you all! Yoga is on! Don’t forget to sign up! Getting flexy before…

  • Thursday, August 23rd, 2012

    Thursday, August 23rd, 2012

    Hey Folks! Pregnant Lady is my friend Bonnie from Element CrossFit back in Mississauga! Amazing athlete! As per the rowing today… Sore bums everywhere! Awesome work on the rows – they were inspiring! Eric is coaching tomorrow morning in the gym! He’s a beauty AND a great coach, take advantage of the different tidbits of…

  • Wednesday, August 22nd, 2012

    Wednesday, August 22nd, 2012

    Hey Folks! Nice practice today with the snatches, some PRs, some not so PRs, and some just plain old practice. Don’t let it frustrate you too much, it’s a difficult lift. We’ll master it in time! What Nicole Carroll says at the end is what makes our gym different. We have built a community of…

  • Tuesday, August 21st, 2012

    Tuesday, August 21st, 2012

    Hey Folks! Nice Back squats! You’re making Mike proud every time you come out of the hole with ferocity in your eyes. Keep up the great work! Warm up Snatch 2-2-2-2-2 (every set increases in weight – the last few sets should be pretty heavy, possibly very close to your PR) “Annie” 50-40-30-20-10 for time:…