Monthly Archives: December 2013

Bring a friend week

Know someone who you think would like Crossfit? During the week of Jan 6th to January 11th, Crossfit Summerside is offering “Bring a friend” week. During the week, if you want to bring a friend to class, please do. The Workouts will be designed with this in mind. We will provide technical coaching on the movements before class, whereby you and your friend may learn something new.

There are no limits to the number of classes, or the number of friends* that can take advantage of this. It’s like a free week of Crossfit for people to learn about the sport of fitness.

What a great way to start the New Year, with a fitness program that actually works!

While there is no catch, we are offering a new fundamentals program starting Jan 6th, and if anyone is interested in joining Crossfit full time, they will be required to complete fundaments.

Greatest

*Crossfit members and guests of our regular class need to be at least 18 years of age.

 

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Here’s a Fitness resolution you can keep

What if Fitness was Fun?

January 2014 – Free Trial Class

The class is open to anyone interested in exploring what CrossFit is all about. We will discuss what CrossFit is all about and give it a try..

Class size is limited and filling up quickly.

If you are interested in getting in the best shape of your life – sign up today for a free class

Kettle Bell

Wednesday Dec 18 Classes Cancelled- Home WOD

All classes at CrossFit Summerside are canceled for today due to weather.

Here is a good WOD that you can do at home….

Warm up and mobilize

Strength: Accumulate 2 mins in a Handstand.  Scale and rest as needed

WOD:

7 Rounds of

7 Jump Squats

7 Burpees

 

Cool Down: Shovel

 

Post your time on the Facebook Page!

Holiday Gym Times

December 24             Noon Class Only

Dec 25 & 26               No Classes

December 27-30       Regular schedule

December 31              Noon Class Only

New Year’s Day         LEVY WOD 1PM (Only WOD of the DAY)

Happy Holidays to Everyone!

Noon Class – Cancelled

The competitive class scheduled for noon today is cancelled due to the impending weather.

Island Throwdown!

On Saturday December 21st CFSS will be hosting the first Island Throwdown for members of CFSS and CFPEI only. This will be an individual competition with men’s and women’s Rx’d and Scaled divisions.
Time: 12:00pm-5:00pm
Cost: $10 non-refundable as the proceeds minus event expenses will go to charity
Competitors: First 40 people to register
Entry Deadline: Saturday December 14th
Format:
WOD 1)
10 Minute AMRAP
Rx’d
Chest To Bar Pull-ups
Handstand Push-ups
Kettlebell Swings @ 53/35
Scaled
Pull-ups
Hand Release Push-ups
Kettlebell Swings @ 53/35
WOD 2)
Olympic Total with Sinclair Coefficient
7 Minutes to establish. 1RM Snatch (any style but must start on the floor, no hang)
1 minute rest
7 Minutes to establish a 1RM Clean and Jerk (any style but must start on the floor, no hang)
WOD 3)
TBA the day of the competition.
Start times and reps for each WOD will be released once all entries are received.
This will be a fun event for all and a good way to kick start our Christmas party that evening!  Even if you don’t want to compete we will need lots of help in the form of judges, etc.  If you are interested in judging please let Jeff or Todd know.

Back by Polular Demand

The 7pm classes that were removed from the schedule earlier today are back, plus the new 5pm classes.

All the class times are on the Website.

Competitive Class, Open Gym and a few time changes

There are a few changes coming this week to the Crossfit Class structure and times:

Effective today, there will no longer be a 7PM class on Monday and Wednesday, this will be replaced with a 5PM class. We hope this will balance out the number of athletes at each class, as the 7PM class had a very low attendance.

Thursday classes will now all be “Open-Gym” time. Thursday at noon and Thursday from 7PM – 8PM will be “Open-Gym”. Open gym time is for those people who want to work on a particular skill or catch up on a WOD that they missed that week. There will be a coach at all times and they will provide guidance and coaching during the session.

A Competitive Class will now be offered on Sunday at noon – this class will be open to anyone who has entered or is registered to enter a regional Crossfit Competition. This class will offer a more advanced WOD and is geared towards members who want to improve their ability to compete in Crossfit events. Competition class is only for unlimited members.

The full schedule is available on the web site.

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