Workout of the Day

“The Navigator”
5 Rounds For Time:
15 Power Cleans (115, 80)
15 Pull Ups

* We are still looking for volunteers for this years Fire Fighter Appreciation Day. Please contact Ashliegh Mule if you are interested. ashliegh@reebokcrossfitfirepower.com

* Big turn out to last night’s Paleo Nutrition Seminar. Thank you to Daniel for running the show and giving really good insight on what we do and why we do it in terms of Paleo eating. Next seminar is Monday, May 21st at 8:30PM.

* GI Jenn is running a Boxing Bootcamp starting May 11th for those of you who are interested. Classes start at 6:30PM. You can sign up at the front desk with Ashliegh.

WOD “Rog 28 and counting”
Five rounds for time of:

Coach Roge teaching Foundations

20 Renegade Rows (15/10)
3 wall walks
10 dips/ring dips

CrossFit Regional’s: ATTENTION EVERYONE!!!! The Eastern Canadian Regional CrossFit Games will be held at the International Centre,  6900 Airport Road Mississauga, Ontario Canada L4V 1E8 this coming FRIDAY/SATURDAY/SUNDAY.

Our RCFP team will be there!!!! And they need your support! Our team has been busting their ass to guarantee a great finish. Cali is in our reach but they can’t do it alone. They need our support! Tickets to the event, (everyone over the age of 12 needs to purchase a ticket,) can be bought on line at the CrossFit games website or at the door. If you participated in Sectionals, you will have a free ticket to attend.  We are just confirming if they will be sent to RCFP office for pick up or at Will Call window.  Kids are welcome to the event.  We all bring our kids to cheer.  Signs are being made as well for our fans.  Make sure to wear your RCFP gear – there is still kids t-shirts and women’s t-shirts available at the gym.

_______________________

Happy Birthday to our very own Coach Dan, aka Roge.  Please take a moment to sign in before class, put all your equipment away, clear your water bottles and lost and found items- you will make his day. He also loves Paleo treats and Starbucks black coffee.  We love you Roge!

“Marathon“
2 Rounds For Time:
26 Toes to Bar
200 Meter Run
26 Box Jumps (24, 20)
200 Meter Run
26 Kettlebell Swings (53, 35)
200 Meter Run
26 Walking Lunges
200 Meter Run
26 Push Ups
200 Meter Run
26 Sit Ups
200 Meter Run
26 Squats ( 45lbs)
200 Meter Run

Wod

Liam & Holman

DL, 3.3.2.2, rest 1 minute *last two sets are tough
Bench Press, 5.5.3.3, rest 2 minutes
+
5 rounds for time
10 power cleans. 135/95#
15 wall balls, 20/14# to 10ft. target

” Manhandler”
5 Rounds of AMRAP 3:
3 Thrusters (95, 65)
6 Boxjumps (24, 20)
9 Kettlebell Swings (53, 35)

Rest 1 Minutes Between Rounds.

* Reminder of the FREE Crossfit Trial class tomorrow, Friday May 4th at 6:30PM. Also on the 11th, 18th and 25th at the same time.

** Saturday, May 5th at 11AM, GI Jenn and our Boxing crew are hosting a Mock Fight at 11AM for the people who have been in the sparring program. Friends and family are welcome to come watch and cheer them on!

WOD
8 minute amrap
5 L-sit pull ups
10 push ups
10 abmat sit ups
100 meter run
rest 4 minutes
8 minute amrap
1 Rope climb
20 double unders
10 ring dips
20 lunge steps
rest 4 minutes
8 minute amrap
1 minute amrap burpees
1 minute amrap box jumps w/ step down, 24/20″

MARK YOUR CALENDARS: Paleo Nutrition Seminar

When: Monday, May 7 at 8:30pm-9:30pm

Where: Taking place in the boxing area at RCFP

Who: Daniel Sonsini aka ‘Paleo’ (RCFP Coach/Nutrition Coordinator, DNM, CPTN-CPT, AKC)

What to Expect:
·      Understand what the paleo diet is about and why you should do it.
·      The low down on insulin and how it works.
·      What grains, gluten, lectins, dairy, legumes, and quinoa REALLY do to your body.
·      Sleep and cortisol- how important they are and how one affects the other.
·      Meals- frequency, pre/post WOD.
·      What your body goes through when starting the paleo diet.
·      Supplements that should be taken and why.

Additional Information Available:
·      Customized meal plans
·      Personal training programs

Wod
2:40 minutes to complete the following
90 sec. max meter row *goal is 500/400
15 unbroken hang power snatch, 85/55#
amrap double unders
rest 5 minutes x 5

Is anyone interested in helping out with Fire Fighter Appreciation Day this year? We are looking for volunteers to help our committee leading up to the event. If you are interested please contact Ashliegh Mule or Dan Rogers at the front desk. 905 – 864 – 9941.

Also, GI Jenn is running another Bootcamp. Starting on Friday May 11th at 6:30PM. It’s a 7 week program with much of the same fun workouts she has already been doing. Cost is $100.00 each. Registration can be done through front desk with Ashliegh.

Last thing! Looking way ahead, Daniel is hosting a FREE Paleo nutrition seminar Monday, May 7th at 8:30PM.

Wod: “Hey Diddle Dunkel”

Rodd & Oscar on the high ropes at CrossFit Camp

4 Rounds For Time:

• 400 Meter Run
• 50 Squats

We’d like to welcome the next round of Foundations members starting today. You’re about to start something really exciting!  We’re all looking forward to meeting you on the training floor this week.

Starting this Friday, and every Friday in May, join Kim for free trial classes every Friday at 6:30pm.  All are welcome.

SIGN UP FOR CROSSFIT CAMP TODAY!  June 8-10th.  Complete your online registration or leave a deposit with your registration at the desk.  You DO NOT want to miss this event. The best family CrossFit event of the year!!

Lastly, clear your schedule for next weekend.  Our RCFP competitive team has been training extremely hard and are ready to take on the Eastern Canadians at the CrossFit Games Canada East Regionals.  This is held at the International Centre in Mississauga May 11-13th.  If you participated in Sectionals, you will have a free ticket to the event, otherwise tickets can be purchased at the door.  I’m getting details on the free tix if you have one coming your way.  We’ll post the events schedule as it comes available.  We’d love to have all 120 sectionals participants and more coming to cheer on the team!

W.O.D

15 minutes of movement prep work – work on a new skill or movement that you want to be more efficient at.
+
“tube socks”
150 wall balls, 20/14″ to 10′ target
75 power snatches @ 75/55#

– sub 75 kb swings for power snatch

Wod

“Backlash”
3 Rounds For Time:
400 Meter RUn
30 Kettlebell Swings (70, 53)
30 Push Ups
30 Pull Ups