Workout of the Day

Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”

On stage @ Y&D square.

Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Post Scores To Comments.

Competitors
Clean Complex

30 ghd sit ups

Open WOD 11.1
AMRAP 10:

Gareth Llewellyn RCFP Sectionals 2011

• 30 Double Unders
• 15 Snatches (75, 55)

Post Score To Comments
This is the first WOD from last year’s CrossFit Open. Check out your scores from last year!

Competitors:

Rest day – Prepare meals for week, mobility work, get ready for first CF Sectionals workout

The dawn of a big week is upon us.  Tomorrow marks the official launch of Reebok’s new global campaign “The Sport of Fitness Has Arrived”, through an amazing series of events at Yonge & Dundas Square in the heart of Downtown Toronto. We have been working extremely hard on the week’s activities and hope many of you get to drop by and experience it first hand with us. If you can’t make it, be sure to watch your TV and newspapers this week, especially City TV Mon/Tues/Wed 7-9pm, and BreakfastTV on Wednesday.  We are staying in Toronto all week but you are all in good hands on the homefront.

We’ll then cap the week off our long-awaited CrossFit Games Sectionals Week 1.  This is open to the public for free to come witness how defining and energizing our sport is!  We’d love to have paleo pot-luck appetizers each Friday so if you’d like to, please bring a little something.

Every Friday Night A Life Will Change.  Be There To Witness It!

Gym is closed for Family Day but back to regular sheduel tomorrow.If you intend to participate in the Sectionals you MUST register by 8pm tonight. Do it !!!

Competitiors:
15 burpees AFAP
rest 2 minutes x 4
+
20 sec. row sprint
rest 1 minutes x 4
+
20 Sec.bike sprints
rest 1 minutes x 4

Monday – on
Tuesday – rest
Wednesday – Sectionals wod feel out
Thursday – aerobic recovery
Friday – CF sectionals
Saturday – on
Sunday – on

Friday – aerobic recovery
Saturday – CF sectionals
Sunday – on

The gym is closed today for Family Day but back to regular sheduel Tuesday.If you intend to participate in Sectionals you MUST register by 8 pm TONIGHT !!!!! Do it !!!

Competitors:

15 burpees AFAP
rest 2 minutes x 4
+
20 sec. row sprint
rest 1 minutes x 4
+
20 sec. Bike sprints
rest 1 minutes x 4

Team Wod
As Many Reps as Possible in 20 mins.
Teams of 2, one person per station:
1 minute Double unders
1 minute abmat sit ups
1 minute Ball Slams (30/20)
1 minute Rest
Rotate on the minute, score is total reps.
Post Scores To Comments.

Competitors:
Morning team wod

” Chelsea”
On the minute for 30 minutes:
5 Pull Ups
10 Push Ups
15 Air Squats
Post Scores To Comments.

Competitors
Snatch 5×5@75%
“Chelsea” with C2B Pull ups.

W.O.D

5 minute amrap
1-5 hang power clean ladder @ 155/105
rest 2 minutes
5 minute amrap
row for meters
rest 2 minutes
5 minute amrap
10 walking lunge steps/5 GHD
rest 2 minutes
5 minute amrap
1-5 Bench Press Ladder @ bwt
rest 2 minutes
5 minute amrap
row for meters

(adjust weight on HPC and BP to allow for 2-3 ladders completed)

Competitors:

Rest Day – prepare your meals and mobility work

Wod

Work for 15 minutes on climbing to your weight needed for the wod.but every 2 minutes do 3 burpees and 6 squats.

” Sugar Daddy “
21 – 15 – 9
Deadlifts (225, 155)
400 Meter Run
Post Scores To Comments.

Competitors:

A.1  Handstand holds – 3 x 45 seconds, rest 30 seconds
A.2  L-Sit hold, 3 x 20 sec., rest 2 minutes
B.  RDL, 6 x 5-6, rest 2 minutes
C.  Weighted Dip, 8.6.4.2.2, rest 2 minutes
D. Dead lifts 3×3 @ 85%
e. Sugar Daddy

W.O.D
“Love Machine”
7 Min AMRAP
14 Jumping ball slams 15/20
14 walking lunge steps
rest 1 min
7 Min AMRAP
7 Push ups
14 box jumps

Competitors:
before on of the workouts – NFT
2 x amrap unbroken muscle ups
2 x amrap unbroken HSPU
+
21 pull ups
500 meter row 
21 pull ups 
500 meter row,
21 pull ups

rest 1-2 hours 

5 rounds for time
5 hang squat clean thrusters @ 135/95
5 burpee box jumps, 24/20″

Schedule change for Tuesday ( today ) the 1:30 class will change to noon.

“Earthquake”
4 Rounds For Time:

Kristen Competes in the CrossFit Games Fridays 2011. What will this year bring??

• 21 Wall Balls (20, 14)
• 15 Power Cleans (135, 95)
• 9 Burpee Pull Ups

Post Scores to Comments.

Competitors
1. ” Earthquake “
2. Back squat 5×3 @ 80%

Have you signed up for the CrossFit Games Open yet?  A MUST for all members – regardless of your experience level. Go to https://games.crossfit.com/mygames/ and create an athlete profile.  Follow the instructions, pay your $20 then join our team. We are listed under CROSSFIT REEBOK FIREPOWER.  Join us on Friday nights starting Feb 24th as we open our doors to the entire community, our members and their families/friends to watch and support our athletes complete the weekly workout, scaled or RX’d (doesn’t matter!).

YOU’RE INVITED!!  Can’t make the Friday event for Feb 24th?  Then come join us in downtown Toronto each evening 4:pm to 7:30pm between Feb 22 and Feb 24th as we host the games WOD 1 inside the heated and fully equipped Reebok CrossFit tent at Young & Dundas Square.  More details on the week long events are coming.  This will be one epic week as CrossFit leads the way in the media as The Sport of Fitness.  All are welcome!

Housekeeping Questions:

1.) If RCFP were to have a poker night, would you and friends/family be interested? Please post to comments.

2.) Have you filled out a “Members Yearbook Profile” sheet? If not would you please email Dan Rogers with answers to the following questions? If you haven’t had a picture taken, please ask him and he will snap one (before or after your WOD, it’s up to you!)

• Member Name/ Nickname(s)
• Favourite WOD & Favourite Exercise:
• Best Known for…
• Always seen:
• When I grow up…
• What would you do for a Klondike bar?