WOD – Jan.28

Date: January 28, 2012 Author: Paul Oddi Comments Off

One of our members (I’m talking about you Mike) suggested that we have more pictures of women in bikinis on our website just like the CrossFit main site. Usually we prefer not indulge in such silliness, and I told him that we aren’t that kind of place but Mike seemed so excited about this idea and I didn’t want to disappointed him… so this one is for you Mike. Here is a photo from the filming of the pilot for a new reality show called ‘The Skinny and Fat’ that filmed at our facilities last weekend. Your can check out their facebook page here http://www.facebook.com/TheSkinnyAndFat

Some other photos from the shoot are available here

PS. Mike I am sorry that not everyone is in a bikini, but i didn’t have a time to wax my legs and they didn’t have one in my size.

Partner WOD
For time:

50 Sit-Ups will the partner hold the others legs and does mountain climber (ea. counts as 1) then switch

Followed by 3 rounds each of…One partner does a round, the other rest and then you switch

250m Row
10 Pull-Ups
200m Run
10 Sumo Deadlift High Pulls - 95/65 lb.

50 Sit-Ups will the partner hold the others legs and does mountain climber (ea. counts as 1) then switch

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.