Main – CrossFit Group WOD

1./ “CrossFit Saves Lives” blood drive gets started on Oct 1st and runs to Oct 31st. Go to any Canadian Red Cross donation event, let them know you are part of the challenge and what gym you are from. One person will be drawn from the CrossFit gym with the most donations and receive a “Dinner for Two” gift certificate at Fresh Restaurant and Lounge inside The Sheraton Hotel in Guildford. Stay tuned, Colby is also trying to organize a day where a multitude of us can go en masse to donate.

2./One of our very own is a brand new Grade 4/5 teacher and has a spartan looking class. If you have any books (novels, picture, non-fiction, fiction, etc..) or games (cards, blocks, Lego, etc..) you no longer need, you can drop them off at the gym for Andrea to pick up. Many thanks!

3./ Viki is working with The Elizabeth Fry Society and they are looking for donations of new and lightly used toys and clothing so that the kids and families have some things to wake up to on Christmas. There is a decorated box at the gym.

4./ Mark Sunday October 19th (2PM) on your calendars for the next BFIT day. This is going to be a first. More deets to come.

Coach led 400M Run (No Measure)

Med Ball Warm-up (No Measure)

With a partner, 30 seconds each of:
1./Two hand shove through chest
2./ Twist to right and shove
3./ Twist to left and shove
4./ Seated twist to right and shove
5./ Seated twist to left and shove
6./ Ballistic sit-up

Front Rack Lunge (10-10-10)

Working up to a heavy walk. 5 strides per leg. Forward movement, not in place.

T – Balls (Time)


3 rounds for time

20 Ball Slams
40 Wall Balls
400m Ball Run