We would like to congratulate Savannah Swift for officially joining our team of coaches at CrossFit Newmarket Central. After months of learning the ropes of how to be a coach in our internship training program she passed her test and is now part of the coaching staff. Most of you already know her so when you see her next time make sure to congratulate her on a job well done. We look forward to her growing within our team and helping each one of you reach your goals!

Happy Birthday Lena Rolo!

WOD:

Team Row

Max Distance in 24 minutes - 2 minute intervals

Go as hard as possible!! Teams will be made up of either 2 members. This is going to be a workout that you get what you put into it! Don't leave anything in the tank at the end.

WOD Tomorrow:

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

New Schedule Starting this Monday May 13th

Happy Birthday Stephanie Haase!

If you plan on coming in Saturday or Sunday please note that you can't sign up for the event through the app. You need to login through the member webiste. (Click on Class sign in on our website).

WOD:

Strength - Deadlift - 3-3-3-3-3

Met Con -12 minute AMRAP of:

*30 Burpee Buy in

10 C2B Pull-ups

15 KB Swings - #1.5/1 Pood

20 Push-ups

WOD Tomorrow:

Team Row

Max Distance in 24 minutes - 2 minute intervals

Go as hard as possible!! Teams will be made up of either 2 or 3 members depending of turn out. This is going to be a workout that you get what you put into it! Don't leave anything in the tank at the end.

It's Official!! We are moving this weekend!

New location will be at 125 Harry Walker Parkway, unit B in Newmarket

All hands on deck!

This Saturday and Sunday will be the day(s) that we finally transition into our new home. This is the event we've all been waiting months for.

If you plan on coming out to help, even if for a little bit. Please sign up for the event so we know who to expect.

All your help will be greatly appreciated and you can say you had a hand in building the new and improved CrossFit Newmarket Central!

Attention 6AMer's.

While in the midst of creating the new schedule for the new gym I accidentally clicked the wrong button and ended up deleting everyones reservations from Tuesday-Friday of this week. If you could please go on and re-sign up that would be appreciated. Sorry for the inconvenience.

WOD: This WILL be the last benchmark Monday on Journey's End.

Nancy - 5 Rounds for time of:

400m Run

15 Overhead Squats #95/65

WOD Tomorrow:

Strength - Deadlift - 3-3-3-3-3

Met Con -12 minute AMRAP of:

*30 Burpee Buy in

10 C2B Pull-ups

15 KB Swings - #1.5/1 Pood

20 Push-ups

WOD: *Check back to Saturday Spetember 22nd 2012 to compare time

4 Rounds for time of:

10 Burpees onto a 45lb plate

20 Box Jumps #24/20

30 Sit-ups

WOD on Monday: This could be the last benchmark Monday on Journey's End.

Nancy - 5 Rounds for time of:

400m Run

15 Overhead Squats #95/65

Official Move In Date Coming Shortly

Make sure not to miss out on the huge pre-move sales!

Happy Birthday Jacquelyn Bonneville!

WOD:

Strength - Front Squat - 5-5-5-5-5

Met Con - From Time Complete a 200m Walking Lunge holding Dumbells

*Every 20 steps perform 5 Dumbbell Thrusters

WOD Tomorrow: *Check back to Saturday Spetember 22nd 2012 to compare time

4 Rounds for time of:

10 Burpees onto a 45lb plate

20 Box Jumps #24/20

30 Sit-ups

WOD:

Strength - Squat Snatch 5x3

Met Con - Isabel

30 snatches for time 135/95#

WOD Tomorrow:

Strength - Front Squat - 5-5-5-5-5

Met Con - From Time Complete a 200m Walking Lunge holding Dumbells

*Every 20 steps perform 5 Dumbbell Thrusters

Happy Birthday Casey Croppo!

WOD

For time complete:

Run 400m

50 Pull-ups

50 Push-ups

Run 400m

50 Sit-ups

50 Squats

Run 400m

WOD Tomorrow:

Strength - Squat Snatch 5x3

MetCon - Isabel

30 snatches for time 135/95#

Happy Birthday Savannah Swift & Amanda Pace!!

WOD:

Strength - Push Press 5-5-5-5-5

Met Con - 8 minute AMRAP

Buy in: 500m Row. With the remaining time accumulate as many reps of:

5 Deadlifts #115/75

5 Push Press #115/75

5 Back Squats #115/75

WOD Tomorrow:

For time complete:

Run 400m

50 Pull-ups

50 Push-ups

Run 400m

50 Sit-ups

50 Squats

Run 400m

Happy Belated Birthday Sandy Mcgee & Adam Metselaar!!

Happy Birthday Jennifer Bishop and Natalie Rodrigo!!

WOD: Tabata Something Else

Tabata Row

Rest 1 Minute

Tabata Squat

Rest 1 Minute

Tabata Pull-up

Rest 1 Minute

Tabata Push-Up

Rest 1 Minute

Tabata Sit-up

Tabata = 8 Rounds of 20 seconds of work followed by 10 seconds of rest. Your score will be the lowest amount of reps from any given round (calories for the rower). Total your 5 scores from each exercise to give you the total score for tabata something else.

WOD Tomorrow:

Strength - Push Press 5-5-5-5-5

Met Con - 8 minute AMRAP

Buy in: 500m Row. With the remaining time accumulate as many reps of:

5 Deadlifts #115/75

5 Push Press #115/75

5 Back Squats #115/75