Hey Folks! It was a great farewell WOD for Drew.  I’m in no rush for it to happen again (someone leaving OR doing “The Seven”).  We’re starting a new 6 week program, so pull up your socks and get ready to lift things up and put them back down.  We have time for 2 6…

Hey Folks! Killer clean and jerks – in what seems to be the norm, many people set PRs. Not me though 🙁 next time. Friday and Saturday are Drews last days in town. I’m sure he’ll be back periodically, but sadly he’s leaving us for a carpentry apprenticeship back in the Sault. We’ll miss him,…

Hey Folks! Nice Deadlift PRs today! We won’t see a 1RM deadlift for a little while now – but don’t worry, it’ll increase without you even noticing and we’ll test it again in about a month. We have the rest of this month, November, December and January to prepare for the open. We’re going to…

Hey Folks! Nice squats today – getting those elbows up nicely and working on that front rack position is helping out a lot. Way to crush the chipper WOD too – it looked like a lot of fun haha. Warm up Deadlift 2 sets of 5 @ 70% *1 minute rest between sets 2 sets…

Hey Folks! You guys were snatching like champs today – I was very proud 🙂 We’re slowly building lots of confidence in the bottom position and that will be invaluable in the future. Keep it up and we’ll dominate once the Open is here! Warm up Front Squat 3 sets of 3 @ 75% Back…

Hey Folks! Thanks to everyone who came out to enjoy the awesome anniversary WOD!  It was a tough one, but still doable!  Makes me happy, that’s a for sure. Even bigger thanks to Julie for having everyone out for the Potluck!  I’m excited for it to be even bigger next year! Warm up High hang…

Hey Folks! I don’t normally post on the weekends but this is a special occasion! I figured I would announce our anniversary wod and finalize some details for tomorrow. Gym is open 10-12, as usual. We’re headed to Julie’s place afterwards and will be hanging out/potlucking from 1-5pm. BYOB. Julie’s address is at the gym…

Hey Folks! Killer presses. Mike asked me, “Why are we pressing after a WOD with Handstand push ups in it yesterday??? This is silly!” and then he PR’d his Jerk. TONNES of Jerk PRs today. It was a beautiful thing. If you didn’t PR, don’t fret, you still got a killer workout, stronger shoulders and…

Hey Folks! Overhead squat practice was fun to watch and you all did great – it is a bit of a paradox staying tight and still up top while squatting down below – but you all crushed it. Potluck this Saturday!  All CF members (and their spouses) are welcome to attend!  Bring some (ideally paleo)…

Hey Folks! Beauty Back squats today! They looked exactly how I wanted them to. Challenging, but do-able. This Saturday – Potluck after the WOD at the gym. In the mid day hours (1-4pm, 2-5pm somewhere in there). Write down on the whiteboard what you’re going to bring please! Julie has been gracious enough to offer…