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. What’s it going to be you ask? I can assure you, you’ve never done this before.

Coach led 400M Run (No Measure)

Back Warm-Up (No Measure)

5 x Birddog from stomach

10 x Double arm raise from stomach

5 x Left Leg lift

5 x Right Leg Lift

5 x Prone Body Crawl pe rside

10 x Sitting bicycle

5 x Bird Dog hold, leg circles/per leg

10 x Sitting Push Kicks

5 x In and outs – prone, chest held up, elbows move in and out, per side

10 x Aussie Crawl – prone, chest held up, front crawl

10 x Back Rounders – on back. knees bent at 90…… (Slow, deliberate crunch)

10 x Catback, Sway back

Clean and Jerk (1-1-1-1-1-1-1-1)

03042014 – Multiple EMOM (AMRAP – Rounds)

EMOM #1 – 8 Minutes


3 Ground to OH (70% 1RM or 115/75)

5 burpees


10 second top of Pull-up/ring-row hold

10 second bottom of push-up position

(good shoulder position for each, shoudlers stay back and down, limit ROM if necessary)

rest 3 minutes:

EMOM 2 – 8 minutes


8 Thrusters (95/65)


L-sit (Rx=30 seconds)