The Girls
Fran
Male
1. Rob Sinclair - 2:24
2. Ryan McAdam - 3:10
3. Mishko - 3:56
4. Rob Bondy - 4:46
5. Richard Nelson - 4:48
Female
1. Kasia Boyd - 4:59
2. Jen Green - 5:17
3. Ashley Wocks - 5:25
4. Alicia Macpherson - 5:53
5.
GRACE
Male
1. Kellen Spence - 2:45
2. Andrew Edge - 3:10
3. Ryan McAdam- 3:11
4. Shawn F- 3:13
5. Chris Rainer- 3:26
Female
1. Mandy Bamborough - 3:03
2. Sue Q - 5:00
3. Katrina Molloy - 5:22
4. Ashley Wocks - 5:50
5. Clancy Jarvie - 6:39
BARBARA
Male
Female
1. Jen Green - 26.49
2. Katrina Molloy - 27:02
ELIZABETH
Male
1. Justin Tamane - 6:33
2. Ryan McAdam - 7:28
3. J.P. Poirier - 9:02
4. Tommy Pereiro - 9:29
Female
1. Joyanne Cooper - 13:36
2. Jen Green - 16:17
CINDY
Male
1.Andrew Edge - 20 + 2 pull
2. Craig Hamilton - 18 + 8 PU
3. Rob Bondy - 18
4. Chris Rainer - 16+ 5 push
Female
1. Jen - 18
2. Julie. E - 16 + 6 squats
3. Joyanne - 16 + 9pull
4. Clancy- 16
5.. Katrina- 15+ 4 pull
MARY
Male
1. Rob Sinclair - 13+5 hspu
2. Maciek - 8+5 hspu
3. Mishko - 7+1 Pull-up
4. Justin Wright - 7+1 Pull-up
Female
1. Jen Green - 7+1 Pull-up
2. Joyanne Cooper - 7+5 Squats *2xAbmat (hspu)
ANGIE
Male
1. Stony - 18:46
2. Mishko - 18:46
3. Vache - 19:23
4. Mike Mckechnie - 21:33
Female
1. Jen G. - 23:46
2. Julie Elkie - 24:42
3. Katrina Molloy - 16:42 *mini
4. Joyanne Cooper - 26:20 *mini
DIANE
Male
1. Andrew Carnovale 3:12
2. Justin T. - 6:16
3. J. Poirier - 6:38
4. Mike Mckenchnie - 7:25
5. Kory Helowka - 7:22
Female
1. Jen G - 10:04
HELEN
Male
1. Rob Sinclair - 8:55
2. Ryan McAdam - 10:01
3. Mishko - 10:13
4. Rob B - 10:52
5. John N- 9:30
Female
1. Ashley Wocks - 13:02 (1.25 pood)
2. Katrina Molloy - 13:52 (1.25 pood)
3. Julie Elkie - 11:50 (1 pood)
4. Jen Green - 12:51 (1 pood)
5. Danielle O'Grady (1 pood)
ISABEL
Male
1. Kambiz - 3:23
2. Mishko - 4:44
3. Rob B- 11.41
Female
1. Katrina - 4:03
Randy
Male
1. Andrew Edge - 4:58
2. Kambiz - 5:17
3. Rob Bondy - 7:00
4. Rob Wilson - 7:09
5. Doug Lennox - 7:09
Female
1. Joyanne Cooper - 6:01
2. Kasia Boyd - 7:07
3. Janelle Dekkema- 7:09
4. Steph Haase - 7:52
5. Ashley Wocks - 8:39
KAREN
Male
1. Andrew Edge - 6:54
2. John- 7:18
3. Rob B- 7:28
4. Tom- 7:50
5. Sutch - 7:52
Female
1. Katrina - 6:37
2. Alicia - 6:52
3. Christine- 6:53
4. Joyanne- 8:02
5. Julie E- 8:15
CHELSEA
Male
1. Mike McKechnie - 30
2. Vache - 30
Female
1. Julie E- 21+ 4 push
2. Katrina - 20 +7 (black)
3.Steph Hoase- 7+13 (black)
JACKIE
Male
1. Ryan McAdams - 6.33
2. Justin T- 6.56
3. Mishko - 7:07
4. Edge - 7:26
5. Sutch - 7:31
Female
1. Katrina - 9:23
2. Joyanne - 9:36
3. Jen.G - 9:55
4. Janelle - 10:34
5. Ashley Wocks - 10:48
LINDA
Male
1. Ryan McAdam- 19:24
2. Rob Sinclair- 12:54
Female
NANCY
Male
1. Andrew Edge 12:50
2. Rob Bondy - 13:58
3. Justin T- 16:57
4. Ryan McAdam- 18:27
Female
1. Joyanne- 15:55
2. Julia C- 17:35
3. Swift- 17:50
4. Katrina- 20:42
5. Jen G-
ANNIE
Male
1. Maciek - 6:17
2. Vache - 6:32
3. Ian Veloso - 6:59
4. Rob Sinclair - 7:01
5. Mike Mckechnie - 7:25
Female
1. Ashley Wocks - 5:28
2. Katrina - 5.38
3. Swifty- 6:06
4. Nora- 6:39
5. Julie E - 8.44
EVA
Male
1. Gregg Sutch - 27:44
2. Jason Freeborough - 50:42
3. Doug Lennox - 37:16 *KB 1.5
4: Kellen Spence - 39:42 *KB 1.5
5. Rob Bondy - 39:45 *KB 1.5
Female
1. Katrina Molloy - 31:47 *KB 1.25
2. Ashley Wocks - 37:18 *KB 1.25
3: Julie Elkie - 30:48 *1pd
4. Marry McCue - 33:31 *1pd
5. Danielle O'Grady - 34:33 *1pd
KELLY
Male
1. Rob Sinclair - 22:14
2. McAdam - 23:20
3. Brett B. - 24:25
4. Kyle P. - 25:43
5. Andrew Edge - 26:00
Female
1. Julie Elkie - 25:20
2. Joyanne Cooper - 27:52
3. Katrina Molloy- 31:17
4. Mina - 32:27
5. Ashley Wocks - 33:36
LYNNE
Male
1. Ryan McAdam - 210
2. Mike Mckechnie. - 132
3. Vache - 129
4. Aaron- 111
5.
BADGER
Male
1. Rob Sinclair- 27:56
2. Sutch- 28:50
3. Edge- 29:03
4. Mishko- 30:23
Female
1. Swifty- 33:22
2. Joyanne- 35:52
3. Wocks - 40:40
4. Katrina - 42:23
TABATA THIS
Male
1. Tommy- 59
2.Rob Mulick - 55
3. Mike Mckechnie - 54
4. Joey Wilson - 53
5. Stony Smith - 51
5. Rob Bondy - 51
Female
1. Kasia - 52
2. Jen Green - 51
3. Ashley Wocks - 47
4. Danielle O'Grady - 46
4. Julie Elkie - 46
Jerry
Male
1. Vache - 22:43
2. Matt Denning - 23:00
3. Doug Lennox - 23:03
4. Jonathon Nauman
5. Ryan McAdam - 23:58
Female
1. Danielle O'Grady - 25:19
2. Jackie Wilson - 25:45
3. Julie Elkie - 25:54
4. Joyanne Cooper - 26:37
5. Ashley Wocks - 27:04
RANDY
Male
1. Edge - 4:28
2. Kambiz- 5:17
3. Rob W- 6:15
4. Chris R- 6:25
5. Rob B- 7
Female
1. Joyanne- 6:01
2. Kasia: 7:07
3 Janelle: 7:09
4. Steph H: 7:52
5. Wocks: 8:39
Death by Barbell
Male
1. Richard Nelson - 18:25
2. Andrew Edge - 19:05
3. Kambiz - 22:17
Female
1. Katrina Molloy - 16:04
2. Jen Green
3. Joyanne Cooper
MURPH
Male
1. Tom Waters - 36:05
2. Stony - 36:30
3. Mishko - 36:43
4. Vache - 38:19
Female
1. Julie Elkie - 40:26
2. Katrina Molloy - 47:00
3. Ashley Wocks - 54:29
4. Savannah Swift - 54:37
NATE
Male
1. Justin T: 15+1 mu
2. Rob S: 11+3 hsp
3. Jonathon: 6 +1 mu
RYAN
Male
Female
1. Julie E: 32.66 (green band)
JEREMY
Male
1. Rob Sinclair - 4:13
2. Mishko - 4:17
3. Ryan Bondy - 4:21
4. Mcadam- 5:07
5. Kambiz - 5:07
Female
1. Jen Green - 4:53
2. Janelle Brine - 5:30
3. Katrina Molloy - 5:06
4. Ashley Wocks - 6:21
5. Joyanne Cooper - 6:27
FIGHT GONE BAD
Male
1. Ryan McAdam - 352
2. Justin Muir - 350
3. Andrew Edge - 346
4. Stony - 331
Female
1. Joyanne Cooper - 309
2. Sav Swifty - 298
3. Janelle Brine - 285
4. Janelle Dekkema - 285
FILTHY FIFTY
Male
1. Rob Sinclair - 21:55
2. Stony - 27:00
3. Shawn Fairty - 28:33
Female
1. Katrina Molloy - 24:28
2. Mina Barbuto - 25:30
3. Julie Elkie - 26:39
4: Ashley Wocks - 28:39
5. Savannah Swift - 31:02
NASTY GIRLS
Male
1. Justin T- 7:08
2. Ryan McAdam- 8:15
3. Vache- 10:17
4. Rob Sinclair- 11:18
5. Mishko- 12:32
Female
1. Wocks- 26:46
BUCK FURPEES
Male
1. Andrew Carnovale - 4:58
2. Rob Sinclair - 5:34
3. Ryan McAdam - 5:40
4. Mishko - 5:55
Female
1. Savannah Swift - 6:10
2. Joyanne Cooper - 6:38
3. Janelle Dekkema - 6:46
4. Katrina Molloy - 6:52
5. Jen Green - 7:03
D.T
Male
1. Mishko - 11:55
2. Alex Walters. - 12:43
3. Chris R: 13:20
4. Rob Mulick. - 13:26
5. Shawn Fairty. 14:27
Female
1. Katrina Molloy - 9:06
2. Savannah Swift 14:50* 95lb
3. Ashley Wocks - 17:35* 95lb
4. Julia C. 9:43* 75lb
5. Julie Elkie - 10:51* 70lb
What Makes CrossFit Different??

World Class Fitness in 100 Words!
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.










