11.27.09
Today’s WOD: “Cindy” AMRAP in 20 minutes 5 pullups 10 pushups 15 squats Have fun! ** Side note: This Sunday we will be putting on another 3 WODer to prep those entered in the CrossFit Winter Challenge on the 5th in Victoria. Feel free to come by to cheer on and support your community. Starts at 9am!!

11.25.09
Tonight Coach Deano will be running both the 5pm and 7pm classes. Special Announcement: We are oober excited to have a great Olympic Weightlifting coach join our team of coaches here at CFR. Makhan Sandhu is well known in the O. Lifting community as being one of the best coaches for the sport. He will be running sessions soon, so keep posted!

11.23.09
W/U - Weighted step ups X 10 pushups X 10 ball touches X 30 seconds TECH - for 4 X each, 30 seconds each of ball rotationals walking plank toes to bar supermans hollow rocks WOD - All ’bout the kettlebell Playing a song, you are required to keep your kettlebell from hitting the ground and must be in constant movement. You can do this with snatches, squats, pushes etc, but the KB can not hit the ground (nor can you rack it and take a break), if it does you have a 10 burp

11.20.09
Need some gift giving ideas? We have gift certificates available in any denomination! Just ask your coach or talk to Michelle for yours today! Or you can order some apparel and other items through http://www.cafepress.ca/cfrenegade Todays workout: W/U – Sledge hammer, 200m run, 10 KBS TECH/WOD - “Cleaning the deck” High hang clean Hang Clean Clean (ground start) Squat Clean The idea here is to work on technique, and slowly increase the weight as you progress through the variations of Cleans. Coach must give the okay before going onto the next variation.

11.18.09
Coach Today’s WOD: “Nancy” 5 Rounds 400m Run 95lb OHS, 15 reps Watch the crossfit.com video of Nancy here