Category Archives: Uncategorized

OPEN GYM 10-12pm

    Pretty amazing day at my old box, Sincity CrossFit – Watching Pat Mendes and Jon North battle it out during a promo expo for the AWF grand open in January!


Thursday – 11.20.14 – Push and Jump

Daily Read:  Why humans love sitting by the fire – SFH             Strength: 1rm Bench Press (Compare to 8/15)     W.O.D 60 HRPU 50 Box Jump Over (24/20) 40 HRPU 30 Box Jump Over 2o HRPU 10 Box Jump Over    


Wednesday – 11.19.14 – ARE YOU SLEEPING ENOUGH?

Daily Read:  How important is sleep? – Catalyst Athletics   Edgar killing it in the finals of Fit wars!   SKill: Deadlift Drills for setting up in a better position W.O.D 8 Minute Ascending Ladder x 1 Deadlift (CRx 275/185 – Rx 225/155 – L1 135/95) Toe 2 Bar Finisher: 2 rounds: 1 min max


Tuesday – 11.18.14 – SPRINT

Daily Read:   7 reasons you arent losing weight or keeping it off – Breaking Muscle             W.O.D For Time: 1k row 75 Double Under 50 Wall Ball (20/14) 25 Burpee  


Monday – 11.16.14 – Monday Mash Up

Daily Read:  BECAUSE I LOVE COFFEE!  - Breaking Muscle           W.O.D 12-9-6-9-12 Strict Pull Up HSPU KB Clean  (R) - (53/35) KB Clean (L)


Saturday – 11.15.14 – Sprint WOD

Daily Read: Sugar – Stronger Faster Healthier     A little dynamic duo support!  Hank crushing WOD 3 with Ang in his face!!!  These two are awesome!!!!   W.O.D 21-15-9 Box Jump Over (24/20) DB Thruster (45/25) Toe 2 Bar  


Friday – 11.14.14 – The Gauntlet

Daily Read:  Why your mobility work may be harming you – Breaking Muscle       First off the rower in her heat – What a moment that was.  Jeni killing her first competition!  Keep inspiring my friend.       W.O.D “The Gauntlet” AMRAP 17 60 Calorie Row 50 HRPU 400m Run 3 Rope


Thursday – 11.13.14 – Slam Balls, Sit Ups and Lunges

This was taken from an article on Breaking Muscle: PLEASE READ Not Every Training Session Is Going to Kick Your Ass I would like to suggest a shift in the vernacular. Let’s consider looking at the entire session, including warm up, strength, skill, conditioning, and cool down, as our “workout.”And I would go one step further


Wednesday – 11.12.14 – KB AMRAP

Daily Read: 4 motivational lessons learned from Rocky – Breaking Muscle  Lindsay D. Crushing WOD 1 of Fit Wars!     Strength: 3×10 KB Bent Over Row – (AHAP)   W.O.D AMRAP 20 10 (R) arm KB Swing (Crx 53/35 – Rx 35/26) – (eye level) 10 (L) arm KB Swing 10 Burpee to Target


11.11.14 – Hero WOD Tuesday – “NUTTS”

Daily Read:  Intensity – The Box Magazine     “Nutts” Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village