WOD:

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

30 Sit-ups

WOD Tomorrow:

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

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.

WOD: "Bulldozer"

15-12-9-6-3 of:

Power Cleans #155/105

Dumbbell Thrusters #45/30

*15 minute time cap

WOD Tomorrow:

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

30 Sit-ups

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!

WOD: Jeremy

For time complete 21-15-9 of:

Overhead Squats #95/65

Burpees

WOD Tomorrow:

Met Con - "Bulldozer"

15-12-9-6-3 of:

Power Cleans #155/105

Dumbbell Thrusters #45/30

*15 minute time cap

WOD:

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

Jeremy

For time complete 21-15-9 of:

Overhead Squats - #95/65

Burpees

WOD:

Strength - Power Snatch 2-2-2-2

Met Con - 5 Rounds - Row 1 minute on/off - Total meters.

WOD Tomorrow:

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

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.

$20

1 L White remaining

1 XXL Black remaining

WOD:

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)

WOD Tomorrow:

Strength - Power Snatch 2-2-2-2

Met Con - 5 Rounds - Row 1 minute on/off - Total meters.

WOD:

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

20 Sit-ups

WOD Tomorrow:

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)

Happy Birthday J.R. Leo!

WOD:

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

WOD Tomorrow:

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

20 Sit-ups

Happy Birthday Mishko!

WOD: Jackie

For Time Complete:

1000m Row

50 Thrusters #45

30 Pull-ups

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WOD Tomorrow:

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