Wednesday Aug 7, 2019


“Mary” AMRAP in 20:00 Minutes
5 Handstand Pushups
10 Pistols (5R/5L)
15 Pullups
“Cindy” AMRAP in 20:00 Minutes
5 Pullups
10 Pushups
15 Air Squats
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Saturday Aug 3, 2019

“Got EM!” Rob, Stu, Morgan and Bev

Part 1. Every 3:00 Minutes for 21:00 Minutes (7 Rounds) complete the following:
200m Run
12 GHD Situps/Toes-Bar
Part 2. Power Clean- 1Rep Max, GET THAT PR!
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Box Brief: Monday Aug 5, 2019 Box Closed to reflect the Civic Holiday 

Friday Aug 2, 2019

“The Wellesley Boys”, Boogie and Cory

Par 1. Back Squats: Spend 20:00 Minutes building up to a 1Rep Max
Part 2. For Time: “Fat Karen” 150 Wallballs 30lbs/20lbs

Target Time Sub 8:00 Minutes
Time Cap 12:00 Minutes
*Ideally you can hold sets of 10 or more throughout
*Scale reps to 100 to finish close to target time if needed.
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Box Brief: Monday Aug 5, 2019 Box Closed to reflect the Civic Holiday 

Thursday Aug 1, 2019

August Athlete of the Month: Jeff P

1. Where are you from and where do you go to college/what year?
I was raised in Arnprior, Ontario.  I went to University Of Waterloo from 1995-2000

2. What is your favorite exercise/movement in CrossFit? Least favourite?
My favourite movement is power cleans.  My least favourite is sumo deadlift highpulls

3.  What is your biggest strength you are bringing to CrossFit Division?

4. What 3 words would your closest friends use to describe you?
Funny, motivated and obsessive.

5. What’s your favorite cheat food?
Chicken wings.

6. What are your hobbies outside of CrossFit?
Playing guitar,  wood working, shopping.

7. What motivates you to workout everyday?
Its the highlight of my day.  I usually come from work so its an easy decision.

8. If you could program a WOD what would it be?
A long chipper with running, gymnastics and Olympic lifting combined.

9. What is your biggest goal at CrossFit?
To stay fit and continue PRing on WODs I’ve been doing for the past 10 years.

10.  Name one thing most people would be surprised to know about you
That I sit in front of a computer all day for work.

11. What is your favourite overseas destination?
I’ve never been overseas but if I do go, I’d like to go to England.

12. What advice would you give someone who is hesitant to join CrossFit?
Don’t be intimidated.  Lots of people have told me they could never do what we do at CrossFit and I always tell them that CrossFit is meant for anyone as long as there is proper scaling and coaching.

8:00 Mins– Max Distance
Rest 2:00 Mins
6:00 Mins- Max Distance
Rest 2:00 Mins
4:00 Mins- Max Distance
Rest 2:00 Mins
2:00 Mins
– Max Distance
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Box Brief: Monday Aug 5, 2019 Box Closed to reflect the Civic Holiday