July 1, 2014

Happy Canada Day!!!

147 years in confederation

Betweeen you and a partner

147  push ups

147 sit-ups

147 deadlifts (135/95)

147 walking O/H lunge (45/35)

1470m run

 4 x Prowlers

Enjoy Canada Day in Kingston

June 30, 2014

We want to say thank you to everyone who joined us on Saturday! We had a blast

Strength:

2 Hang Cleans + 1 Split Jerk

Back Squat

3-3-3-3

WOD:

10 Muscle Ups

100 Double Unders

75 Kettlebell Swings

50 Push Press (95/65)

25 Calorie Row

15 Minute Time Cap

June 28, 2014

"Bring A Friend" Day

10:00 AM 

WOD 1:

10 Minute AMRAP

100 Meter Shuttle run

10 Slam Balls

10 SDLHP

Rest 5 Minutes

WOD 2:

10 Minute AMRAP

20 Wall Balls

15 Box Jumps

10 Push Press

11:00

Weightlifting Meet

June 27, 2014

Strength:

Spilt Jerk

3-3-3-3-3-3

Back Squat

5-5-5-5

WOD:

21 Thrusters (115/75)

21 Pull Ups

400 Meter Run

15 Thrusters

15 Pull Ups

400 Meter Run

9 Thrusters

9 Pull Ups

June 26, 2014

Strength:

Strict Press

5-5-5-5

Barbell Row

5-5-5-5-5

WOD:

5 Rounds

In Two minutes complete 25 Wall Balls. Then AMRAP Kettlebell Snatches for the remainder of the round.

Rest One Minute

June 25, 2014

Strength:

3 Position Snatch

1 High Hang, 1 Low Hang, 1 Below Knee

6 Sets

Back Squats

10 sets of 3

Handstand Push Ups
8 Sets
3-5

WOD:

8 Rounds

100 Meter Shuttle Run

10 Slam Balls

On 1:00

Two Faces of Cortisol

June 24, 2014

Novella at the Brockville Team Comp

Strength:

Deadlift

5-5-5-5+

6 Sets Muscle Up Progressions/Pull up & Ring Dips

WOD:

9 Minute AMRAP

Climbing Ladder

3 SDLHP (73/53)

3 Push Ups

3 Box Jumps

6 SDLHP

6 Push Ups

6 Box Jumps

9 SDLHP

9 Push Ups

9 Box Jumps

…

Continue this pace for 9 Minutes

June 23, 2014

Strength:

3 Position Clean

1 High Hang, 1 Low Hang, 1 Below Knee

6 Sets

Push Press

5-5-5

WOD:

20-15-10

Power Cleans (135/95)

Front Squats (135/95)

Burpee Over Bar

Flopping Around After a WOD

June 21, 2014

Strength:

Front Squat

1-1-1-1-1

WOD:

"Sgt Slaughter"
3 Rounds

1 Minute for 100 Meter Run

2 Minutes for 200 Meter Run

3 Minutes for 300 Meter Run

June 20, 2014

Strength:

Strict Press

1-1-1-1-1

WOD:

"The Ghost"

6 Rounds

1 Minute Max Calories Row

1 Minute Max Burpees

1 Minute Max Double Unders

1 Minute Rest

If you are taking part in the Weightlifting Meet please sign up. If you are on the fence you should because it will be a lot of fun.

June 19, 2014

Strength:

Split Jerk

1-1-1-1-1-1

Barbell Front Walking Lunge

4 Sets

WOD:

800 Meter Run

30 Power Snatches (115/75)

800 Meter Run

An Open Letter from Marks daily Apple about Living Life

June 18, 2014

Strength:

Speed Deadlifts

12 X 3 Reps every :45 seconds

WOD:

Tabata

8 Rounds of 20 seconds work, 10 seconds rest

Front Squats @ 50%

Rest 1 Minute

Slam Balls

Rest 1 Minute

Box Jumps

Rest 1 Minute

L-Hangs

What Are Safe Cooking Fats & Oils?

June 17, 2014

Strength:

On The Minute X 8

1 Hang Snatch

Snatch Pulls

2-2-2-2

WOD:

3 Rounds

1 Minute Max Reps

 Power Clean

Rest 60 Seconds

1 Minute Max Reps

Handstand Push Ups

Rest 60 Seconds

1 Minute Max Calorie Row

1 Minute Rest

On June 28 we will be doing a Open House at CF Limestone. The open house will include "Bring a friend" wod, BBQ and a Olympic weight lifting meet. We will post the sign up sheet for the olympic meet for those that want to join.

June 16, 2014

Strength:

Back Squat

1-1-1-1

Strict Pull Ups

On The Minute X 7

5-15 Strict Pull Ups

WOD:

Part A

21 Push Press

30 KB Swings

15 Push Press

30 KB Swings

9 Push Press

30 KB Swings

Part B

4 Rounds

20 Hollow Rocks

10 Goblet Squats

June 14, 2014

Happy Birthday to CFL hardest working individual!

Skill:

3 X 500 Meter Row

Rest 3 minutes between.

WOD"

"Janae"

21 Minute AMRAP

21 Wall Balls

18 Toes to Bar

15 Power Snatches

12 Overhead Squats

Open Gym will be ending at 1:00 due to Amys Baby Shower!

June 13, 2014

Strength:

1 Clean + Jerk

1-1-1-1-1-1-1

WOD:

4 Minute AMRAP

15 thrusters

15 Pull Ups

Rest 4 Minutes

3 Minute AMRAP

10 Thrusters

10 Pull Ups

Rest 3 Minutes

2 Minute AMRAP

5 Thrusters

5 Pull Ups

Weight Gain 201!

June 12, 2014

Teens doing shoot throughs

Strength:

Deadlift

4-4-4-4

Strict Toes To Bar

5 Sets Max Reps

WOD:

3 Rounds

10 Power Clean

20 Box Overs

30 Hand release Push Ups

June 11, 2014

Strength:

On The Minute X 10

1 Power Snatch + 1 Overhead Squat

Floor Press/Strict Press

8-8-8-8-8

WOD:

10 Rounds

30 Seconds Max Double Unders

30 Seconds Rest

June 10, 2014

Some of the ladies warming up!

Strength:

Back Squat

4-4-4-4

Barbell Row

8-8-8-8

WOD:

3 Rounds

40 Kettlebll Swings

30 Wall Balls

20 Burpees

10 Handstand Push Ups

June 09, 2014

Nice smile Novella!

Great job to everyone who took part in the competition on Saturday. And thanks for the cheering from Kayla and Eddy!

Strength:

2 Front Squats + 1 Split Jerk

1-1-1-1-1-1-1

Ring Dips

4 Sets Max Reps

WOD:

1000 Meter Row

15 Power Snatches (135/95)

30 Box Jumps

50 Overhead Walking Lunges (45/35 plate)

Jun3 07, 2014

Strength:

Turkish Get Up

3-3-3-3-3

WOD:

30 Bear Complexes for Time

1 Power Clean (135/95)

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

6 X 1 Prowler Sprints

Good Luck to all the competitors today in the Brockille Team Challenge!

June 06, 2014

Strength:

Overhead Squat

1 Rep Max

3 Sets of Max Toes To Bar

Rest 2 minutes between sets

WOD:

8 Minute AMRAP

20 Double Unders

1 Power Snatch (95/65)

20 DU

2 Power Snatches

20 DU

3 Power Snatches

Continue this ladder until time runs out. 

We will be starting a CF Limestone Junior program on Saturday mornings at 9:00. It will start on June 14 for 10 weeks. Coaches Stephen Foster and Emma Cronk (there bios are on the Coaches page) will be the coaches. There will be two groups with ages from 6 - 9 and 10 -12. For more information please enquire!

June 05, 2014

Strength:

1 Power Clean + 1 Clean

WOD:

5 Minute AMRAP

10 Box Jumps

15 SDLHP (70/53)

Rest 1 Minute

5 Minute AMRAP

10 Shoot Throughs

15 Kettlebell Swings

Rest Minute

5 Minute AMRAP

150 Meter Row

15 Hand Release Push Ups

June 04, 2014

Strength:

Deadlift

3-3-3-3-3

WOD:

9 Rounds

On The Minute

5 Back Squats @70%

10-15 Burpees

Tabata V-Ups

Liver: Health Food or Toxic Dump!

June 03, 2014

Partner Stretching

Strength:

Snatch High Pull + Hang Snatch

1-1-1-1-1-1

Push Press

3-3-3-3-3

Good Mornings

10-10-10-10

WOD:

6 Shuttle Runs

June 02, 2014

Strength:

Front Squat

3-3-3-3-3

Strict Pull Ups

3 Sets Max

Strict Toes To Bar

3 Sets Max

WOD:

3 Rounds

200 Meter Run

10 Push Press (115/75)

15 Kettlebell Swings (53/35)

Why The French Don't Get Fat!