” Christine “
3 Rounds For Time:
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)
Post Scores To Comments.

Competitors:
A.  Push Press 4.3.2.3.,climb in weight don’t hit max, rest 2 minutes.  
B. Amrap-  1-7 dip ladder in 5 minutes – after every ladder do 20 abmat sit ups AFAP
C. ” Christine “

” Screech “
5 Rounds For Time:

Geo and his score keepers

20 Wall Balls (20, 14)
30 Push Ups
40 Double Unders

Post Scores To Comments.

Competitors:

1. 20 min of jerk work…nothing heavy!!!

2. “Screech”

Alternative team wod for Mon, Tues,or Thurs.

• 110 thrusters 115/75
• 110 push ups
• 110 hang squat cleans 115/75
• 110 ring dips
• 110 ohs 115/75

I want to thank all of you that came out to witness my push up/muscle up Wod. Special thanks to all my counters and rabbits.

Special message from Coach Kat:  5 Personal Training sessions with me are only $225 (Thats only $45/session) This will help prepare you for sectionals, only offered in February! Email kat@reebokcrossfitfirepower.com

Stuck for Valentine’s Day Celebrations?
Well RCFP is hosting a Fun Event:  The Fittest Couple Competition!
“Cou-ple” (kuhp-uhl) “Two persons considered as joined together, as a married or engaged pair, lovers, or dance partners”

Date:  Saturday February 18th, 2012
Time:  11:30am-2:00pm
Cost: $50/couple
Max Teams: 8 couples

What better way to express your love for each other, by shouting, “bust your ass!!”???

Totally Awesome Prize Pack to the Top Performing Couple!! ($300 value)

1 Division only.  Last Day to Register:  Friday February 10th, or until sold out!
Email kat@reebokcrossfitfirepower.com to register.  First Come, First Serve.

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.