CrossFit Newmarket Central
125 Harry Walker Parkway, Unit B
Newmarket, ON, L3Y 7B8 Canada
Happy 4 year anniversary to the Cheungs!
Strength - 15 minutes to establish a 3RM back squat
Met Con - CrossFit Games Open WOD 11.01
10 minute AMRAP
30 Double Unders
15 Power Snatch #75/55
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Strength - 5 Rounds of max effort pull-ups. Rest exactly 2 minutes between each round. Score is total reps of the 5 rounds
Met Con - 4 Rounds for time of:
10 Burpees onto a 45lb plate
20 Box Jumps #24/20
The gym will be closed for a photo shoot from 10:30-11:45 today. Sorry for any inconvenience.
The Genestra supplement order from can be found on our website under the pull down menu at the top of our website named "nutrition" and under "Genestra". The link is also here. Please have your orders in by Monday February 4th at the latest. The descriptions of the most popular used supplements can also be found on that page.
Power Cleans #155/105
Dumbbell Thrusters #45/30
*15 minute time cap
The Again Faster Wrist Wraps are now back in stock!
The Again Faster Wrist Wraps replace expensive athletic tape as the primary way to protect your wrists while lifting heavy. Solid and durable, these wrist wraps are ready to go in seconds. Put your thumb through the loop, wrap to your desired tension, lock down the velcro, and go!
Again Faster Wrist Wraps Sizing: One size fits all!
Happy Birthday Janelle Brine & Crystal Fleishman!
For time complete 21-15-9 of:
Overhead Squats #95/65
Met Con - "Bulldozer"
Met Con – 9 Minute AMRAP of:
Buy in – 50 KB Swings #1.5/1 Pood
5 Hang Cleans#135/95
5 KB Sumo Deadlift High Pulls #1.5/1 Pood
Buy out – 1 minute max rep push press #45/35
Score is total reps of barbell movements (The 50 KB swings do not account for any score. Weight must be removed from bar by yourself before the push press starts)
Look back to Saturday November 16th 2012
WOD on Monday
Overhead Squats - #95/65
Strength - Power Snatch 2-2-2-2
Met Con - 5 Rounds - Row 1 minute on/off - Total meters.
5 Hang Cleans#135/95
Happy Birthday White ICE aka. John Ross!!
Final Clear out Sale of CrossFit Newmarket Central Sweatshirts!
100 words of Fitness on back and our logo on the front.
1 L White remaining
1 XXL Black remaining
Strength - Front Squat 2-2-2-2
Met Con - EMOM (every minute on the minute) - 10 minutes
Hang Squat Clean x 2 (as heavy as possible without dropping the bar between reps)
15 Double Unders ( If you can't do double unders you have the option of doing singles for the rest of the minute or 15 attempts at double unders)
Strength - 15 minutes to work up to a heavy set of 3 Deadlifts
Met Con - 12 minute AMRAP
7 Chest to Bar Pull-ups
10 Box Jumps
Happy Birthday J.R. Leo!
Strength - Overhead Squat - 2-2-2-2
Met Con - For time complete 21-15-9
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
Happy Birthday Mishko!
For Time Complete:
50 Thrusters #45
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125 Harry Walker Parkway, Unit B - Newmarket, ON, L3Y 7B8, Canada - (905) 895-4461 - email@example.com
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