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Friday

2013-05-17T05:15:57+00:00

Posted by Ashley

WOD

21-15-9 reps for time of:
Deadlift, 275/185 pound
Box jump, 30"

Post time to comments.

Thursday

2013-05-16T05:36:41+00:00

Posted by Ashley

WOD

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Post time to comments.

Raffle Being Pulled This Saturday!

2013-05-15T05:04:01+00:00

Posted by Ashley

Last chance to buy some tickets and support your team on their way to Regionals. Purchase those at the box this week.

Remember, there are three prizes available: 2 L'Auberge Packages and 1 Benelli Nova Shotgun.

We appreciate you!

WOD

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Post rounds completed to comments.

Tuesday

2013-05-14T05:03:49+00:00

Posted by Ashley

WOD

Five rounds for time of:
Run 200 meters
25 Release Push-ups

Post time to comments.

Monday

2013-05-13T05:02:32+00:00

Posted by Ashley

Thanks to all the CFLC gang who volunteered their time and awesomeness to the fire fighter challenge this weekend! It was much appreciated and a good time to boot. And a big thanks to Angela for taking charge and corralling us all together!! Congrats to team two who ran the fastest time of the amateurs Pick up your gift certificate from Angela.

WOD

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Post time and total of all successful snatches to comments. Do not count missed reps.

“Wilmot”

2013-05-10T05:03:58+00:00

Posted by Ashley

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

WOD
Six rounds for time of:
50 Squats
25 Ring dips

Post time to comments.

Team Regional WOD’s Have Been Announced

2013-05-09T05:03:26+00:00

Posted by Ashley

Check them out on the board at the box! Two weeks till we head out to battle.

WOD

2-2-2-2-2-2-2
Thruster
Weighted Pull Up

Post heaviest set to comments.

Red Shirts Are In

2013-05-08T05:03:50+00:00

Posted by Ashley

If you pre-ordered, come and pick yours up! Cost is $20. I did order a few extra of every size if you'd like one.

WOD

1) 10 min squat hold. Chest up, heels down, knees out, arms off of legs, depth. Consider it therapy. Every time you come out of it, tack on three burpees to the end.

-rest 3 minutes-

2)

Complete as many rounds as possible in five minutes of:
3 Deadlift, 275/185 pounds
7 Push press, 115/75 pounds

Post rounds and reps to comments.

Tuesday

2013-05-07T05:25:41+00:00

Posted by Ashley

WOD

Three rounds for time of:
21 Front squat, 95/65 lbs
Handstand walk 50 feet
51 Games Standards Sit-ups
Handstand walk 50 feet

Post time to comments.

Looking For Something To Do This Weekend?

2013-05-06T05:03:35+00:00

Posted by Ashley

Heres a few things to show your support to and have a good time!

First up is the Firefighter Challenge at the Civic Center this weekend. It will be from 5 to 10 on Friday and 9:30 to 12 on Saturday. Cheri Ardoin is heading that up. Come out and support her, fellow firefighters and CrossFitters as they run the course against the clock. If you'd like to volunteer to help out, get with Angela or Cheri for details. You will get food, drinks and a T-shirt for your time.

Second, CrossFit in the Bluff is having their grand opening this Saturday and they've invited our box to wod at 2pm. If you'd like to join us, come check out their new box and meet everybody.

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post your total to comments.