Hey Folks! Good work today with the tasks! Next week you better be ready for a longer wod or two. Remember, we’re closed Friday night and Saturday! Pull ups – 3 sets of max reps (choose a band level that you can perform more than 10 reps with if you don’t have pullups) “Grace” •…

Hey Folks! Nice to see Folks trying new things they haven’t done before – as well as seeing the ladies push through the wall ball and perform better than they expected! Warm Up To do: • Spend 3 minutes upside down (hand stand, hand stand walks, etc.) • 50 abmat situps • 10 minutes –…

Hey Folks! It was fun to see people cartwheeling for the first time or improving on last week, as well as seeing people crush a lot more double unders than last time. Great work! Reminder #1 – The gym is closed Friday night and Saturday, Drew will be running the gym Sunday, and Yoga on…

Hey Folks! Great work on the squat cleans – so nice to see you guys picking them up so quickly! This weekend the gym will be closed Friday night and Saturday, but open on Sunday (bring your mom out for a wod! – no charge!) There will also be yoga this Sunday ($5) with Lisa.…

Hey Folks! Great work with Helen this weekend, she’s not so bad, and that uphill run is going to make any flat 400m runs a joke if you check out other CrossFit gyms while you’re on the road! Warm up Squat Clean 5-5-5-3-3-3 6 Rounds for time: • 4 hand stand push ups • 8…

Hey Folks! No love for the 20 minute AMRAP eh? That’s OK… Cam, Sabrina and I took care of it for you. Sabrina crushed Cam and I. Bang-Pow! T-Shirts are in! $20 gets you a sexy new CFSuds shirt – bring your cash/cheques and pick one out! Todays WOD is a shoutout to Element CrossFit,…

Hey Folks! AMAZING work on the deadlifts today! Lots of PRs and high fives – thanks for being the great people you are and being so inviting with all the new folks – we’re slowly building a pretty good community of people excited about being healthy and getting fit. Let’s keep it up! Warm up…

Hey Folks! Good work today on the snatches and the awesome WOD! Looked like fun 🙂 Warm up To do: • Row 1000m – Tabata styles • Practice handstands – accumulate 5 minutes upside down • Hold an “L” Position on the pull up rig – accumulate 3 minutes Stretch your tight bits See you…

Hey Folks! Good work squat cleaning and ring dipping. Elizabeth is a real jerk and she isn’t afraid to let you know. Don’t be discouraged if you didn’t crush it like you expected… it’s one of those deceptively difficult workouts. This weekend is going to be a fun one! Partner WOD! – One partner holds…

Hey Folks! Great “Play day” Everyone! It was pretty fun to jump around, do cartwheels and carry some heavy things. Nice skill work and recovery stuff. Warm Up Pendlay Rows 5-5-5-3-3-3 “Elizabeth” 21-15-9 for time of: • Squat Cleans • Ring Dips Stretch – T-spine on foam roller, but with the roller vertical along your…