Monday October 1st, 2012

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Classes are here! Don’t forget to go on the “gym schedule/class sign up” tab to reserve your spot in the class time you want to attend.








STRENGTH:
Deadlift – 1 Rep Max. (Let’s see some PR’S)
WOD
20min AMRAP;
200m run
15–‐12–‐9
Situps
Burpees
Push Press@ 135/95


Sunday September 30, 2012

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Semina doing her first rope climbs!!!

1 rope climb
5 Thrusters@ 95/65
1 Rope climb
10 Thrusters
1 rope climb
15 Thrusters
Keep going up the ladder. You have 18 mins

Classes start on Monday morning! Make sure you check out the times and book your class on line. The schedule is posted under “calendar/sign up”


Friday September 28, 2012

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Reminder: gym hours on Saturday are 9-11 and there will be no yoga due to Pizza Helen starting at noon

Deadlifts 6 X 4 @ 55-65%

For Time
50 Pull Ups
2K Row
50 Pull Ups

Wednesday September 26, 2012

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Split jerk 6X4 @ 55 – 65%
For time:
400m run with Med. ball
 20 HSPU
 400m run with Med. ball
 15 wall climbs
 400m run with Med. ball
 20 HSPU
 400m run with Med. ball


50% OFF SKINS AT CFS DURING PIZZA HELEN!

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SKINS, the global leader in performance compression equipment will be available at CrossFit Select during PIZZA HELEN.

Be sure to come out Saturday, September 29th between Noon and 5pm as we welcome James Roblin of SKINS Canada, to learn about the many benefits of training and recovering in these amazing garments.

Not to be missed if you are interested in training harder, longer and recovering faster!

AND we will be offering a one day only introductory CrossFit Team group special of 50% off MSRP (plus S&H) for SKINS “SPORT” line. Bring your wallet because you are going to want to be sure to take advantage of this fantastic, limited time, members only deal.

James will be bringing samples to try on so you get a perfect fit.  See you Saturday!


September 25th, 2012

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GYM HOURS ON SATURDAY SEPTEMBER 29TH ARE 9 – 11 A.M. DUE TO PIZZA HELEN. IF YOU HAVE NEVER EXPERIENCED THIS EVENT, YOU MUST COME AND AT LEAST WATCH IF YOU AREN’T GOING TO PARTICIPATE. IT IS BY FAR THE MOST HILARIOUS WOD TO WATCH AS PEOPLE TRY TO EAT WET, SOGGY PIZZA AS FAST AS THEY CAN!!!

Tuesday September 25, 2012

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WOW, you can’t say much more than that!


WOD
3 Rounds For Time:
7 Power Snatches@ 135/95
14 Lunges@ 135/96
7 Chest-2-bar pull ups


Monday September 24, 2012

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Congratulations to all our CFS athletes who competed in yesterday’s Element Team Challenge. What a fantastic way to spend a Saturday! Friends, WODS, lots of laughs and a few grunts and moans. We had many members that were competing for their first time which was amazing. Once again, Jamie did an outstandig job MC’ing the event. His motivation and enthusiam could be heard throughout the whole stadium. On behalf of all of us competing yesterday, thank you Jamie for all your encouragement. You made us laugh and push just that little bit extra. And to all the spectators who came out and screamed your lungs out for us, THANK YOU !!!

 OHS 6X4 @ 55 – 65% 

12 Minute Cap

150 wall balls

90 double unders

30 muscles ups (3pull ups/3 ring dips)