Hey Folks! Good work today on the “easy” workout! Short doesn’t mean easy eh? Warm up Practice/Play 5 Rounds for time of: 5 overhead squats 10 knees to elbows 15 Air squats 20 second plank Stretch – Shoulders & hamstrings See you in the gym! Adam

Hey Folks! So I definitely forgot to post something over the weekend – I was busy – my bad, haha. This week, we’re on to new movements! Yay! Warm up Hang Power Clean 5-5-5-3-3-3 3 Rounds for time: 10 Wall Ball 30 Sit ups 60 Double unders Stretch – Shoulders & Pecs See you in…

Hey Folks! Great work on todays wod! I actually did it, and it was a fun one. Great to have visitors out too, thanks to Mike and Dave! Warm Up Weighted Pull ups 3-3-3-1-1-1 3 Rounds for time: 3 squat cleans 3 thrusters 3 push press 50 Double unders Stretch – Quads & Shoulders See…

Hey Folks! Great work on the back squats and the years first running wod. It looked/sounded like fun! Warm up Play/Practice 4 minute AMRAP: 3 power snatch 10 box jump 4 minutes rest 4 minute AMRAP: 3 ring dips 10 lunges Stretch – Glutes & Pecs See you guys in the gym! Adam

Holy Moly we’re already at the 20th of March. It’s flying by Folks… Great work on todays workout! It looked like all sorts of fun and it was great to see so many nice squat cleans. Remember everyone – the paleo potluck is THIS coming Saturday. Tell your friends – bring them and let’s enjoy…

Hey Folks! Great weekend – it was nice to get outside for a bit of the workout this weekend (although the wall balls were evil). Paleo Potluck is this coming Saturday (the 24th)! Let’s bring together some awesome dishes and eat some great food! T shirt samples are on the way (I think just one,…

Hey Guys! Sooooooo, we’re going to do the wod at the gym tomorrow! SO the gym will be open normal hours and everyone can take turns enjoying our newest acquisition… some wall balls (Thanks Alex @ CrossFit Bolton/Mississauga!) ALright – see you tomorrow at the gym! Adam

Hey Guys! So todays WOD was gross… sorry about that. It’ll probably happen again though – and next time you’ll do well on it too. We’re experimenting with having the garage door open – let me know if it’s too cold or anything like that! Warm Up Weighted pull ups 5-5-5-3-3-3 6 Rounds for time:…

Hey Folks! Awesome Back Squats today! Monique hit a 25# PR! Unbelievable! There were also a bunch of other PRs today – very impressive. Remember: 1. Let me know about shirt size – they’ll cost 25-30$ 2. Paleo Potluck on the 24th! Bring your friends! 3. We might be headed to LU or some other…

Hey Folks! Great work on the Tabata WOD today! It looked like a lot of fun… I’m glad you all could experience the same wod I did when I started CrossFit. Warm Up Back Squat 5-5-5-3-3-3 For time: 10-1 Farmers carry (for lengths of the gym) Burpees Kettlebell Swings Stretch – Glutes & forearm flexors…