Last chance on our New Year’s Specials (Ends Jan. 31st)

Date: January 27, 2012 Author: Paul Oddi Comments Off

Check out these great deals on some of our Boxing, Martial Arts and CrossFit Memberships.

CrossFit On-Ramp programs $99+tax (Reg. $149)*
- also includes 1 month of Martial Arts or Boxing classes

For upcoming On-Ramp dates or to register click here…

CrossFit ETR On-Ramp programs $149+tax (Reg. $199)*
- also includes 1 month of Martial Arts or Boxing classes

3 Months Silver Martial Arts or Boxing Class memberships $299+tax (Reg. $357)*

3 Months Platinum CrossFit Membership $340+tax (Reg. $390)*

*Not valid with any other offer

WOD – Jan. 27

Date: January 27, 2012 Author: Paul Oddi Comments Off

Strength and Conditining
Snatch
5×3

5 Rounds for For time:

15 Box Jumps – 24″
12 Shoulder Press – 95/65lbs

Weighlifting
Snatch 5×5 @75%
Back Squat 6×3 @80%
Jerk from Rack 4×4 @ 85%
50 Sit Ups

WOD – Jan. 26

Date: January 25, 2012 Author: Paul Oddi Comments Off

Overhead Squats
5×5

For time:
5 km Row or Run

As if people aren’t already drinking too much coffee… Consumerism once again triumphs over common sense and health, as Tim Horton’s supersizes its coffee cups:

http://www.thestar.com/business/article/1116209–tim-hortons-supersizes-its-coffee-cups

Not only does an extra large 24oz (710ml) cup max out your recommended daily dose of caffeine in a single serving, but with the average human bladder holding between 500-750ml, you can imagine the result. I guess the repeated sprinting to the bathroom could count as exercise.

Let’s just start serving coffee in Big Gulp sized cups and get it over with already.

WOD – Jan. 25

Date: January 24, 2012 Author: Paul Oddi Comments Off

Strength and Conditining
25 Knees to Elbows
25 Back Extensions

AMRAP in 30 minutes:

15 Back Squats – 215lbs/195lbs
700m Row
12 Burpees

Weighlifting
Push Press 5×3 @80%
Cleans 5×5 @70%
Good Mornings 5×5 (5-5-5-5-5)
25 Sit-Ups
25 Knees to Elbows

Next On-Ramp Starts Today

Date: January 23, 2012 Author: Paul Oddi Comments Off

Last chance to take advantage of our New Years Special on our On-Ramp program.

On-Ramp starts tonight Tuesday Jan. 24th and run Tuesdays and Thursdays from 8:00pm-9:00pm, until the Thursday Feb. 4th. Our ‘On-Ramp’ program also includes 2 weeks of Unlimited CrossFit classes after you complete your 4 sessions.

NOTE: (Limited Time) Includes a month of Martial Arts or Boxing>

During your 4 Session On-Ramp and 2 weeks of unlimited CrossFit you can also pick and attend one of our other classes. Don’t miss out on this limited time offer.

Click here to register or for more information call 905-727-7300.

WOD – Jan. 24

Date: January 23, 2012 Author: Paul Oddi Comments Off

Deadlift
10×2@85% 1RM

3 Rounds for time:
30 Double Unders
40 Air Squats
15 Sit-Ups
20 Push-Ups

Broiled Zucchini

Ingredients:
4 medium zucchini
Avocado oil, palm oil, coconut oil, or your favorite fat
Kosher salt or sea salt
Pepper
Balsamic vinegar or lemon juice
Your favorite herbs, chopped (basil, Italian parsley, etc.)

Preparation:

- Preheat the oven to broil, and made sure the top rack is about 6 inches from the heating element. I thinly sliced the zucchini (1/4 “ thick)

- Line a baking sheet with aluminum foil. And drizzle a generous amount of your oil, salt, and pepper on the foil.

- Spread the zucchini slices in a single layer on the baking sheet and flipped them over to make sure both sides were greased and seasoned. Sprinkle some more salt and pepper on top.

- Broil in the oven for about 8-10 minutes, flipping the slices and rotating the tray halfway through.
Remove from oven when lightly browned.

- Drizzle with lemon juice and top with chopped herbs.

WOD – Jan. 23

Date: January 22, 2012 Author: Paul Oddi Comments Off

Skill of The Week
Dead Hang pull-Ups

Strength and Conditioning
50 Double Unders

“Grace”
30 Clean and Jerks for time – 135lbs

Weighlifting
Back Squat 5×4@85% 1RM
Snatch Pulls 5×3@85% 1RM
Overhead Squats 5×3@85% 1RM
25 Box Jumps – 24″

WOD – Jan. 21

Date: January 21, 2012 Author: Paul Oddi Comments Off

Mystery Partner WOD

You’ll have to come in to see what it is.

WOD – Jan 20

Date: January 20, 2012 Author: Paul Oddi Comments Off

Hang Power Cleans
3×3

4 Rounds for time:

400m Run
20 Pushups
500m Row
30 Air Squats

WOD – Jan. 19

Date: January 19, 2012 Author: Paul Oddi Comments Off

Paleo Benchmark #2

“CrossFit Total”
Back squat 1 rep
Shoulder press 1 rep
Deadlift 1 rep

Non-CrossFitters Paleo/Zone Benchmark #2

Max Bench Press

For time:
50 Pushups
50 Squats
50 Sit-Ups

Today is our second Paleo challenge benchmark. If you can’t make it in Today; be sure to arrange to get it on next time you come in.

1 week into the Paleo challenge and people are already noticing a difference in how they feel. Get creative with some of the recipes. I took the Mojo Verde sauce from the chicken kabob recipe and used it on some some big boneless/skinless chicken breasts. It was delicious.