Tuesday May 1, 2012- REST DAY

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Dom, it was so great to see you at CFS. We all miss you!

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Tymek and Dom doing “curls” in anticipation for the next picture

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Drij has nicknamed them “Tray of Kubes”

Monday April 30, 2012

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WOD
18 Calorie Row
9 Thursters @ 145/100
5 Muscle Ups (scaled =  5 rounds of Cindy)
4 Rounds

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Downtown Muscle Throwdown 
Today the boys from Downtown Muscle came to CFS to compete in their year end Ontario Special Olympics Powerlifting tourny. Big numbers in the dead lifts, back squat and bench press events. Congratulations to all the athletes!

Sunday April 29, 2012

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Thank you to everyone who came out on Saturday morning! Over 20 people at yoga, 5 groups going at once on the CFS 365 WOD and tons of great food courtesy of Wendy, Vern & Bruce. What a fantastic day!
Please visit the Crossfit Select Facebook site for all the uploaded pictures

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“Nancy”
400m Run
12 Overhead Squats @ 95/65
5 Rounds

Saturday April 28, 2012 – MEMBER APPRECIATION DAY!

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Come and join us starting with yoga at 9:15 with Holly, followed by breakfast and the following great WOD created by CompWOD

CFS 365

3 person team WOD (you will be placed on a team so don’t worry about finding 2 other people)
Athlete’s must complete a chipper of 7 movements (7 days in a week) and 52 reps of each (52 weeks in a year)
which equals 364 reps in total. BUT, athletes must complete some “CFS” E2MOM and choose if they are the “C”, “F”, or the “S”.

“C” = 3 Cleans @ 95/65
“F” = 6 Front Squats
“S” = 5 Snatches (any way)
The “CFS” must be completed in order with each athlete sticking to their movement exclusively

The WOD
52 Wall Balls @ 20/14
52 Pull Ups
52 Goblet Squats (1.5/1pd)
52 KB Swings
52 KB SDHP
52 Box Jumps (24/20)
52 Burpees On A Plate
1 400m run with a medicine ball (as a team)
= 365 reps!
*E2MOM, complete “CFS”. Once completed, athlete’s may return to the chipper. Switch as needed.

The WOD can also be done with 2 people and they switch up the “CFS” as needed

This WOD will be explained prior to starting it……

Post Title.

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**COMPWOD Diet Clinic cancelled on Sunday April 29, 2012**

Friday April 27, 2012

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REST DAY

Don’t miss Member Appreciation Day on Saturday April 28 starting at 9:15 with yoga, followed
By a WOD and breakfast!

Wednesday April 25, 2012

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Saturday April 28th – Member Appreciation Day
9:15 Yoga with Holly
BBQ Breakfast
Fantastic WOD created by the CompWOD Boys
Raffle & Prizes!

WOD
“Annie”
50, 40, 30, 20, 10
Double Unders & Sit Ups

Tuesday April 24, 2012

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Now that Courtney has accomplished her goal of one pull up (she can do 5 in a row), she has committed to a new goal. What are your goals? 

WOD
3 Rounds of “Mary” (5 hspu, 10 pistols, 15 pull ups)
10 Power Clean & Jerks @ 155/105
AMRAP 25 mins