Monthly Archives: October 2012

Saturday October 13, 2012

WOD:
20 Minute AMRAP
30 sec Handstand
30 sec Squat
30 sec L Sit
30 sec Chin Up

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Friday October 12, 2012

Strength:
Sumo Deadlift
3-3-3-3-3

WOD:
10 Minute AMRAP
10 Wall Balls
Sprint
10 Push Ups
Sprint
10 Kettlebell Swings
Sprint x 2

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Wednesday October 10, 2012

Strength:
Thruster
3-3-3-3-3

WOD:
7 Rounds
1 Clean & Jerk
5 Pull Ups
10 Push Ups
15 Air Squats

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Tuesday October 9, 2012

Strength:
Snatch Balance
1-1-1-1-1

WOD:
21-15-9
Deadlift
Overhead Squat

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Marathon Tomorrow!!

Ok guys, it’s go time. Both teams will be meeting at the gym tomorrow morning at 6:30am. We will be taking 4 or 5 vehicles down so if you have a van or large vehicle that you don’t mind us using please bring it. It is going to be cold and possibly raining tomorrow so please dress appropriately in layers. We will be wearing our CFSS t shirts but if it is too cold or wet please feel free to wear a jacket or whatever over top. If you don’t have a CFSS shirt don’t worry I have a bunch that I will bring. After the race Ang and I will be hosting a little gathering at our place so anyone that wants to stop by can (even if you were not running). I have our race kits with numbers and timing chips which I will give to you at the gym in the am. If anyone has any questions just give me a call or soot me a text! Good luck and see you in the am!!

Fundamentals Starts Tonight

The next CrossFit Summerside Fundamentals course starts tonight at 8pm. If you were considering starting CrossFit come on out and give it a shot!

No classes on Thanksgiving Monday

A quick reminder that there are no classes today. Enjoy your turkey!

Tuesday October 2, 2012

Strength:
Back Squat
10-10-10-10-10

WOD:
21-15-9
Snatch 95/65
Box Jumps

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PEI Marathon

Alright it’s that time of year again! This year we will be entering 2 teams. An all Male and an all Female team! Most of the teams have been decided but we now have an opening on the women’s team as Pam has an injury and can’t run. So if any ladies want to run please let me know! Anyone that isn’t running but would like to tag along for moral support/driving is encouraged to do so. With 2 teams there will be a lot of logistics to figure out. Lastly, it is $500 per team to enter which will end up being $62.50 each. For this you get your entry fee, a t shirt and some other things that I can’t remember right now.

Monday October 1, 2012

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

WOD:
“Nate”
20 Minute AMRAP
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings

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