CrossFit Newmarket Central

125 Harry Walker Parkway, Unit B

Newmarket, ON, L3Y 7B3 Canada

(905) 895-4461


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Today's WOD

Saturday, August 23rd 2014


Strength -Weighted Dead Hang Pull-ups


Option A) 3-3-3-3-3

Try to add weight each set to find max


Option B) 5 ME sets Of Dead Hang Pull-ups with a 2 minute Rest between sets

*If you can't do a minimum of 5 pull-ups with the purple band or less, sub in ring rows


Met Con -


Advanced -

12 Minute EMOM

odd – HSPU x 8-10 

even – CTB Chin Ups x 8-10


Intermediate - 

odd – HSPU x 4-8 *Find a # that is difficult 

even – CTB Chin Ups x 8-10


Beginner -

12 Minute EMOM

odd – Handstand hold against wall for 40 sec each round

even – Chin Ups/Ring Rows x 6-8




Run 1 Mile For Time

*Check Back to Aug 15th

WOD On Monday:



Saturday, August 23rd 2014

Happy Birthday Peter Riga!

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member spotlight

joanne.jpgCheck out our awesome CrossFitting Grandma Joanne Cheung. She kicks butt every time she steps into the doors of CrossFit Newmarket Central. 

HOMETOWN: I have lots, born in Toronto, Lived in Oakville, Vancouver, North York and now NEWMARKET
AGE: 67

When did you start training at Crossfit Newmarket Central?
Spring of 2013, March I think.

Tell us about your sports & fitness background.
In my long ago forgotten past, at age 30 I started running. Then, Women’s running shoes did not exist, I had to buy Men’s shoes and mostly ran in the rain.
The most I ever ran was 6 miles. Switched over to Aerobics and then Pilates but realized I really needed strength training.

How did you get exposed to CrossFit?

Everyone in my family was going to crossfit and always talking about it so I decided to try it. Sean and Nicole Martin, Philip, Jeff and Lisa Cheung.
You see why I felt left out.

What was your first workout and how did it go? How did you feel after?
The only thing I remember about my first workout, other than being really anxious, was that there was rowing, and pull ups, and I think power cleans. ...