Happy Belated Birthday Brett Shaylor, Amanda Windatt, Ron Kaspar & Ryan McAdam!!

WOD:

Part 1) 1 Full Snatch + 1 Hang Snatch + 2 Overhead Squats

Perform sequence on the minute for 10 minutes.

*Use 85% of Max Hang Snatch

Part 2 ) For time complete:

Row 500m

30 Dumbbell Thrusters (As heavy as possible)

30 Dumbbell Walking Lunges (Dumbbells held in the rack position)

30 Dumbbell Burpees (Feet must leave ground each rep)

30 Dumbbell Push-Ups (Chest must touch floor each rep)

*15 minute time cap

WOD Tomorrow:

Part 1)

Count up all reps from all 6 movements for your total score.

After each station there will be a 4 minute break.

Station 1) 4 Minute AMRAP

15 Toes to Bar

15 Hang Power Cleans #115/75

Station 2) 4 Minute AMRAP

15 Pull-ups

15 Wall Balls #20/14

Station 3) 4 Minute AMRAP

15 Front Squats #115/75

15 KB Swings #2/1.5 Pood

Part 2)

Back Squat 10-10-10

Increase the weight each set. It should be very hard!

We will be closed for the long weekend on Sunday & Monday. We will see everyone back in the gym on Tuesday. Have a great weekend!

Again Faster Heavyweight Wrist Wraps are now in stock!

Again Faster Heavyweight Wrist Wraps are built specifically for going heavy. These wrist wraps provide ample wrist support for pressing, jerking, overhead squats, benching, and handstand pushups, with extra stiffness for moving big loads. If you’re routinely putting up big numbers, these are your wrist wraps. 

Again Faster Heavyweight Wrist Wraps feature: 
* Thumb loop for easy-on, easy-off 
* Velcro closure for rapid tension adjustment 
* Extra support for overhead squats, presses, benching, and fast lifts 
* Made for those putting up heavy loads and going overhead for high reps 

Again Faster Heavyweight Wrist Wraps Sizing: One size fits all!

HappyBirthday Kansas Pickrell!

WOD:

Strength - 20 minutes to work up to a 2 RM Deadlift

Met Con - For Time Complete:

4 Rounds of:

20 Toes to Bar

5 Deadlifts #315/220 or 85% of 1 RM

50 Double Unders

WOD Tuesday:

Part 1) 1 Full Snatch + 1 Hang Snatch + 2 Overhead Squats

Perform sequence on the minute for 10 minutes.

Part 2 ) For time complete:

Row 500m

30 Dumbbell Thrusters (As heavy as possible)

30 Dumbbell Walking Lunges (Dumbbells held in the rack position)

30 Dumbbell Burpees

30 Dumbbell Push-Ups

Happy Birthday Paul Gillard!

WOD:

Strength - Overhead Squat - 2-2-2-2-2

Met Con - For time complete 21-15-9 of:

Back Squat (no rack, bar starts from ground on first rep of each round) #135/95

Shoulder to Overhead #135/95

*Time cap of 10 minutes

* Compare with time from January 22nd 2013

WOD Tomorrow:

Strength - 20 minutes to work up to a 2 RM Deadlift

Met Con - For Time Complete:

4 Rounds of:

20 Toes to Bar

5 Deadlifts #315/220 or 85% of 1 RM

50 Double Unders

Today is the start of two unique classes that are only offered at CrossFit Newmarket Central. The obstacle course class and Andrew's power lifting class. I've had a lot of questions asking what is involved in these two classes. The simple answer is, come to one and see what all the hype is about. You'll be glad you did!

Happy Birthday Jacquelyn Blustein & Courtney Pike!

WOD:

Buy In - 5 Rope Climb ascents - 15 feet

20 minute AMRAP

8 Pull-ups

10 KB Swings - #1.5/1 pood

12 Box Jumps #24/20

Buy Out - 50 GHD Sit-ups

WOD Tomorrow:

Strength - Overhead Squat - 2-2-2-2-2

Met Con - For time complete 21-15-9 of:

Back Squat (no rack, bar starts from ground on first rep of each round) #135/95

Shoulder to Overhead #135/95

*Time cap of 10 minutes

* Compare with time from January 22nd 2013

WOD:

20 minutes to establish a 1 RM Jerk

Then 10 Rounds of:

1 Power Clean + 2 Jerks every 45 seconds.

*Use 85% of max Jerk

Happy Birthday Steve Ballantyne, Jeff Cheung, Josh Kelly & Mike McKechnie!!

WOD:

Strength - Front Squats 5x3

Met Con - 5 Rounds for time of:

12 Ring Dips

10 Deadlifts #135/95

8 Front Squats #135/95

THE DAY HAS FINALLY ARRIVED!!

-After months and months of preparing for our new home, it is finally here. We hope everyone is as excited as we are. Don't forget - we are now located at 125 Harry Walker Pkwy - Unit B. Please park at the back of the building and walk around towards the front door. This is how we would like everyone to enter the building. Even if the back doors are open, please walk to the front door, this is to ensure that classes will not be interrupted.

-Please note that everything is done but showers will not be in use until Tuesday or Wednesday. We will keep you posted.

-The new schedule will start as of today.

-We want to say a huge thank you to everyone who has helped us along this journey, and to everyone who chipped in this weekend, we appreciate it more than you know.

-We always want to thank Ryan, Andrea, Ian, Kirk & all of the coaches for all of the countless hours of help that you have given us along the way.

WOD: Filthy Fifty - For time:

50 Box Jumps - #24/20

50 Jumping Pull-ups

50 KB Swings #1 Pood

50 Walking Lunges

50 Knees to elbows

50 Push Press #45

50 Back Extensions

50 Wall Balls #20/14

50 Burpees

50 Double Unders

Today is the final day of the moving sale & the final day of workouts in our original home on Journey's End

If you plan on coming by and helping out with the transition, you do not need to stay the whole day. Any bit will help.

Don't forget that tomorrow is Walk It Off's annual 5k Run walk and roll. You can still sign up and support this great event.

Happy Birthday Andrea Bourrie & Ian Rome!

WOD:

Strength - Bench Press 5-5-5-5-5

Followed by 1 Max effort set with 70% of max

Met Con - 12 minute AMRAP

Ascending Ladder - 1,1,2,2,3,3,4,4,5,5.etc..... of:

Push-ups

Med Ball Squat Cleans #20/14

*On the top of every minute perform 5 burpees

If you haven't noticed already we have now added some pretty great options to the new schedule. One of these being our new Power Lifting class which will be run each Thursday night at 7:30PM by our in house expert, Andrew Carnovale. Andrew competes in multiple power lifting competitions each year and knows the ins and outs of this sport.

Why should you attend? Power lifting consists of the 3 main lifts; back squat, deadlift & Bench Press. It's simple, when you get better at these 3 lifts you get STRONGER! Sign up and come try out a class. Andrew's enthusiasm and knowledge is contagious and what you will take away from this class will make you a better athlete in the long run.

WOD:

Strength - Snatch - 20 minutes to find your 2 RM

Met Con - 10 minute AMRAP

10 One Arm Dumbbell Thrusters - Right Side

10  One Arm Dumbbell Snatches (Alternating)

10 One Arm Dumbbell Thrusters - Left Side

WOD Tomorrow:

Strength - Bench Press 5-5-5-5-5

Followed by 1 Max effort set with 70% of max

Met Con - 12 minute AMRAP

Ascending Ladder - 1,1,2,2,3,3,4,4,5,5.etc..... of:

Push-ups

Med Ball Squat Cleans #20/14

*On the top of every minute perform 5 burpees