100 Double Unders 90 Good Mornings 33/45 80 Squats 70 Situps 60 Lunges 50 Pushups 40 Box Jumps 20"/24" 30 Wallballs 14/20 20 Burpees 10 Pullups

Part 1: "Sinderella" 200m Run 4 Rounds Of "Cindy" (5 Pullups/10 Pushups/15 Squats) 400m Run 3 Rounds Of "Cindy" 600m Run 2 Rounds Of "Cindy" 800m Run 1 Round Of "Cindy" Part 2: Max Thruster 5,3,3,1,1,1

3 Rounds For Time 5 Deadlift 185/255 10 Weighted Overhead Walking Lunges 25/45 15 Pushups

Part 1: As Many Rounds As Possible in 7 Minutes 3 KB Swings 1p/1.5p 6 Box Jumps 20"/24" Part 2: Back Squat 5 reps @ 40% 5 reps @ 50% 5 reps @ 60% 20 reps @ 65%

Check out the article written about our CrossFit BC Summer Challenge in the 1st edition of WODPRESS. We're on Page 8

Teams of 2, complete 5 rounds for time: 8 Muscle-Ups 8 Power Snatch 95/135 8 Power Clean 95/135 200m Run

Are you ready to take on the 2013 CrossFit Games Open?? It runs for 5 weeks from March 6th to April 7th. Every Wednesday, the Wod will be released by CrossFit HQ. We will be put it into our weekly programming so everyone has a chance to do it. Enter the Open, so you can [...]

Push Press 55/75 Box Jumps 20"/24" KB Swings 1p/1.5p Wallballs 14/20 Sumo Deadlift High-Pulls 55/75 Knees-To-Elbows Teams of 3 will complete 9 rounds of 20 seconds work alternating. There is a 30 second rest as the athletes move to the next exercise in order. Repeat for all 6 exercises. There is a total of 54 [...]

We will be closed at both locations on Monday February 11, 2013 Have a great long weekend!!