Team WOD
In Teams of 2:
AMRAP 30 minutes
250 Meter Row
200 Meter Run
One partner works at a time. Both athletes must complete the row before moving to the run.

Competitors
Team wod 7am

” Pickleback”
20 – 15 – 10 – 5
Back Squat (135, 95) no racks if possible!!
Toes To Bar
Post Scores To Comments.
Competitors
Rest

” Barber “
2 Rounds For Time:
15 Handstand Push Ups
20 Pull Ups
25 Box Jumps (30, 24)
30 Deadlifts (185, 135)
35 Burpees
Post Scores To Comments.

Competitors
“Barber”

Reminder of tomorrow (Friday) Food Matters Documentary free screening at 6pm.  All are welcome!

Also, this Saturday is Element Crossfit’s “Overdose” – Ontario’s first RX competition.  I don’t believe we have any RCFP athletes entered because we’re all in the Reebok Firebreather Trail competition next weekend in Montreal.  However, if you would like to catch some incredible CrossFit competing, head over to Element in Mississauga even for an hour!

Lastly, if you caught the pic on our FB page, for every Like it received, Geo will be doing 1 push-up.  As of tonight we’re at 110. I’m going to up the stakes… tonight we are at 697 fans on our FB page.  For every additional Page Like we receive by Friday noon for http://www.facebook.com/ReebokCrossFitFirePower, he’ll do a muscle-up!  (i.e. if we get to 800, he’ll do 107 MU’s) Give us a hand with this and then bring your coffee to watch the P..A..I..N.  A nice payback you can all give Coach Geo.

Today’s WOD:

1. Snatch Complex

• 5 x Power Snatch + Squat Snatch

2. Run

• 4 x 400 Meters
• 2 Minutes Rest Between Intervals

3. GHD Sit Ups

• 3 x 20 Reps

4.   5 minute amrap of rope climbs

Competitors
Same as class
Team wod 7:30 pm

PALEO CHALLENGE PARTICIPANTS:  Teams are now set!  Check the Paleo Challenge Tracker to see your teamies.  Then SCORE YOUR POINTS!  Some of you are still scoreless.  Ain’t gonna cut it.  Don’t know who your team mates are?  Ask Paleo to make the connection of who’s who.  How are you guys feeling?  About 10-days in now.  Post your comments in the comments section here!

FIREPOWER FACEBOOK:  We want to pump the tires of our Facebook page. Do us a fav, hit the page here and Like it!  You gotta see the pic we just posted…

Back Squat – 10 minutes, sets of 2  NO MAX

rest 5 minutes

Coach expresses his passion

Then
2 rounds of
1K row
50 thrusters, 45/35 lbs
30 pull ups

Competitors
3 rounds not for time
Muscle ups – 3-6 unbroken
HSPU, 3-6 unbroken
pistol x6, alternating legs
+
“Fran”
21/15/9
Thrusters, 95/65#
pull ups

Paleo 60 participants (and anyone else!) You’re invited this Friday to a complimentary screening of the incredibly documentary Food Matters.  We’ll be setting up in the Summit Room at 6pm.  Movie runs for about 1 hour, 10 min. Bring some Paleo snacks if you choose.  We’ll even put the heat on! This is probably one of my all-time favourite documentaries of all time.  Watch the trailer and come join us on Friday to see the rest!