Thursday 31 October 2013

November 01, 2013

WOD:
"Jackie"
1000 Meter Row
50 Thrusters (45lb)
30 Pull Ups

Happy Birthday Amy!!!

Wednesday 30 October 2013

October 31, 2013

Strength Day:
Overhead Squat
3-3-3-3-3

Push Press
5-5-5-5-5

On The Minute X 16
Odd - 5-10 Toes to Bars
Even - 30 Double Unders

Tuesday 29 October 2013

October 30, 2013

Strength:
Clean
2-2-2-2-2

WOD:
30 Thrusters (115/75)
50 Burpees
70 Walking Lunge Steps

Monday 28 October 2013

October 29, 2013

Morning Mobility
Strength:
Deadlift
3-3-3-3 @85

WOD:
4 Rounds
1 Minute Max cal row
1 Minute Max Box Jumps
1 Minute Max Wall Balls
1 Minute Rest

Sunday 27 October 2013

October 28, 2013

Good Bye!
Strength:
Back Squat
3-3-3-3

WOD:
21-15-9
Power Clean (135/95)
Toes to Bar

Level 1 Skill - Power Clean

Saturday 26 October 2013

October 27, 2013

Today is the last workout at the Live Well!!!

WOD:
Surprise WOD from the trainer (hint: it depends on the weather)

It's ready!

Friday 25 October 2013

October 26, 2013


Strength:
Sumo Deadlift
3-3-3 @85%

Skill:
Handstand Push-ups

WOD:
50 Push Press (75/45)
50 Box Jumps
50 Burpees

"You are never going to get better if you don't train with other people"
-Jason Khalipa-

Thursday 24 October 2013

October 25, 2013

WOD:
"Isabel"
30 Snatches for Time
10 Minute time cap

Please take a look at schedule and notice the time changes for our new location. We are pumped for it. 

Wednesday 23 October 2013

October 24, 2013

Reminder that we start classes at 1121 John Counter Street on October 28
Strength:
Back Squat
1-1-1-1-1

WOD:
6 Rounds
10 Front Squat (95/65)
10 Kettlebell Snatch Left Arm (53/35)
10 Kettlebell Snatch Right Arm (53/35)

Tuesday 22 October 2013

October 23, 2013

A beautiful morning at Memorial Centre
Strength:
Strict Press
1-1-1-1-1

WOD:
5 Rounds
5 Deadlifts (225/185)
10 Burpees
20 Air Squats

Today is the last morning of the Endurance WOD at Memorial Park. We will be moving it to indoors to our gym on Wednesday mornings.The class will consist of a strength piece and then an high intensity interval metcons that will most likely include rowers. Hope to see you out!!!

Monday 21 October 2013

October 22, 2013

Strength:
Pull Ups
6-6-6-6-6

Ring Dip
8-8-8-8-8

WOD:
Thruster
10-8-6-4-2
Kettlebell Swing
50-40-30-20-10

We will be adding a Beginner Class starting in the new location. These classes will be for people who have been doing CrossFit for less than 6 months and want to practice the skills. They will be on Monday's and Wednesday nights at 6:15 PM. The WOD's will be adjusted also to to focus more on technique.

Sunday 20 October 2013

October 21, 2013

The pull up rig is waiting for you!!!
Strength:
Front Squat
15 Minutes to achieve 1 rep max

WOD:
5 Rounds
10 Power Clean (135/95)
15 Push Ups

October 20, 2013

Saturday morning throwdown

Strength:
Push Press
3-3-3-3-3

WOD:
50 Wall Balls
30 Box Jumps
30 Wall Balls
20 Box Jumps
10 Wall Balls
10 Box Jumps

Friday 18 October 2013

October 19, 2013


Strength:
Cleans
3-3-3-3-3

WOD:
8 Minute AMRAP
6 Front Squat (155/115)
8 Box Jumps
12 Double Unders

Thursday 17 October 2013

October 18, 2013

WOD:
"Grace"
30 Clean and Jerks for time
Ten minute time cap!

Then at the ten minute time cap

"Helen"
3 Rounds
21 Kettlebell Swings
12 Pull-Ups

Hey Everyone, please click on the link below to fill out a survey about our schedule for our new location. Moving date will be October 28. 

October 17, 2013

Strength:
Deadlift @ 80%
5-5-5-AMRAP

WOD:
3 Rounds for reps
1 Minute of each movements
Push Jerk (135/95)
Pull Up
Sumo Deadlift High Pull (115/85)
1 Minute Rest

Tuesday 15 October 2013

October 16, 2013

I love Burpees 
Strength:
Split Jerk
1-1-1-1-1

WOD:
10 Minute AMRAP
3 Overhead Squat
3 Box Jumps
3 Push Ups
Increase by three every round
Example: 3 OH squats, 3 box jumps, 3 push ups, 6 OH squats, 6 box jumps, 6 push ups....

Monday 14 October 2013

October 15, 2013

Strength:
10 Rounds X OTM
3 Power Clean

Back Squat 
20 Rep Max

WOD:
10 Rounds X OTM
20 Kettlebell Swings





Friday 11 October 2013

Thursday 10 October 2013

October 11, 2013

Strength:
Turkish Get Up
5-5-5

WOD:
"Embrace the Suck"
20 Minute AMRAP
5 Thrusters (95/65)
7 Hang Power Cleans (95/65)
10 Sumo Deadlift High Pull

October 10, 2013

Strength:
Every Minute on the Minute X 16
Odd - 5 - 10 strict pull-ups
Even - 5 -15 push ups

WOD:
50 Kettlebell Swings
Then
21-15-9
Wall Balls
Burpees

Tuesday 8 October 2013

October 09, 2013

Strength:
Sumo Deadlift
3-3-3

WOD:
20 Walking Lunge
50 Double Unders
20 Walking Lunge
40 Double Unders
20 Walking Lunge
30 Double Unders
20 Walking Lunge
20 Double Unders
20 Walking Lunge
10 Double Unders

Monday 7 October 2013

October 08, 2013


Strength:
Every minute on the minute for 10 minutes
5 Front Squats

WOD:
3 Rounds
10 Shoulder to Overhead (115/85)
20 Box Jumps (24/20)
30 Air Squats

Sunday 6 October 2013

October 07, 2013

CrossFit Limestone at Run for the Cure
Strength:
Power Snatch
3-3-3-3-3-3

Clean Pulls
3-3-3-3

WOD:
3 Rounds
10 Kettlebell Push Press
15 Double Kettlebell Swings

Friday 4 October 2013

October 05, 2013

7 Rounds

First Minute
Max Reps Thrusters (115/75)
Second Minute
200 Meter Run
Third Minute
15 Kettlebell Swings (53/35)

We finally will be moving to a new location!
It is on John Counter Street just off of Division. it is only 8 minute drive from downtown. We are hoping to be moved into the new location by end of October. 

Photo of our new location

Thursday 3 October 2013

October 04, 2013

Skill:
Handstand Push-Up

WOD:
"D.T"

5 Rounds
12 Deadlift (155)
9 Hang Power Clean (155)
6 Push Jerks (155)

Wednesday 2 October 2013

October 03, 2013

Strength:
Push Press
5-5-5-5-5

WOD:
Tabata Something Else
8 Rounds of :20 work and :10 rest
Kettlebell Snatch Right Arm
Kettlebell Snatch Left Arm
Squat
Push Up

We will be adding Sunday classes starting October 20.

Tuesday 1 October 2013

October 02, 2013

Strength:
3 Rounds
On The Minute
First Minute - 2 Power Cleans
Second Minute - 4 Power Cleans
Third Minute - 6 Power Cleans
Repeat for two more rounds

Snatch Press
2-2-2-2-2

WOD:
8 Minute AMRAP with partner
One partner runs 200 meters, other rest.