Saturday May 9, 2009

Light “EVA”

5 rounds for time of:
800m run
30 Kettle Swings 55/35lbs
30 Pullups

Post time to comments

“get comfortable with uncomfortable” Auty post WOD at OPT.

Friday May 8, 2009

As many rounds as possible in 20 mins of:

15 Med Ball Cleans 20/16lbs
15 Sit ups

Post rounds to comments

Some of the boys getting ready for a WOD at OPT in Calgary.

CrossFit T-Shirts:
We’re looking for slogan ideas for a new T-Shirt order. There are a bunch of great ideas on yesterday’s post so please choose your favorites there or feel free to add your own.

Thursday May 7, 2009

3 rounds for time of:

500m row
20 Knees to Elbows
30 Push ups
40 Squats

Post time to comments

Joy Nguyen from CrossFit Vancouver successfully lifts 155 overhead on her third and final attempt. She went on to win the Regional Qualifiers in Calgary this past weekend.

CrossFit T-Shirts:
We’re still trying to find the best option for a T-Shirt but we might as well get started on ideas for a slogan on the back. Current T-Shirt options are coming in around $40-$50 for a technical shirt. Would you be willing to pay that much vs a cheaper cotton shirt? Post thoughts and slogan ideas to comments.

Wednesday May 6, 2009

6 rounds for time of:

15 Overhead Squats 95/65
20 Box jumps

Post time to comments

Enjoying some pre-WOD mobility work on the tennis balls!
Have you noticed a difference already? What have you noticed and what’s your ‘problem area’ you’re trying to work out? Post thoughts to comments.

Tuesday May 5, 2009

Tabata Mashup

Hang Power Clean 95/65lbs
Push Jerk 95/65lbs

Turkish Get-Up
compare to: 090109

Post reps from Tabata and load from TGU to comments

A visit to OPT in Calgary.

Monday May 4, 2009

“Every Rep Counts”

As many rounds/reps in 20 minutes of:
10 Wallballs (20/14 lbs)
10 Box Jumps (20″)
10 Deadlifts (205/145 lbs)
10 Burpees

This was the first WOD at the Western Canada Qualifiers for the 2009 CrossFit Games.

Top 3 men and women qualifers from this weekend in Calgary.

Sunday May 3, 2009

***CLOSED today***

Home WOD

“Partner Piggy Back”

Take your kids, spouse or a friend and challenge your self to piggy back  work out. Be creative use a soccer field,  street light posts, your back yard  or path ways. Trade turns with a partner or treat your kids to a piggy back ride around the park. Be careful and have fun with it!

Post your “Piggy Back WOD” variations to comments


Open Monday regular hours.

Saturday May 2, 2009

***CLOSED Today***

Home WOD

1-10-1 reps of


Post time

Perform 1 burpee and 1 squat in round 1, 2 burpees and 2 squats in round 2 ect…climb the ladder to 10, then descend back to 1.

Only in a CrossFit Gym…

We will be closed Sunday as well.

Friday May 01, 2009

Complete for time:

50-40-30-20-10 reps of:

Kettle swings 55, 35 lbs
Sit ups

Post time to comment:

Mobility focus: Hips

We are closed tonight and Saturday/Sunday classes are canceled due to the CrossFit Games Qualifier in Calgary.

Thursday Apr. 30, 2009

5 Round for time of:

15 Hang power cleans to push press 95, 65 lbs
7 Muscle ups

Post time to comments:

CrossFit movie available soon!

We will be closed this weekend, May 2nd and 3rd for the Regional Qualifiers held in Calgary for the 2009 CrossFit Games. Friday evening class is also canceled.