What’s New

Our Fuel for Fall Performance Nutrition Challenge is under way.  Check out the blog for details. Join us on December 18th when we announce the winners and get together for a Holiday Potluck.

FrostFit is sold out, but please email Marc if you would like to be put on the waiting list. Please also let Marc know if you would like to volunteer, we can always use some help during the week leading up to the competition and on the day of. If you know of any local businesses who might want to sponsor the event, we’ll be putting together some sponsorship packages so stay tuned for more information on that. As far as training is concerned, you can continue to do your workouts as usual, or try your hand at our new Competition Class on Saturday afternoons.

As you know, Coach Joao and Flavia are moving to London at the end of the month, and we’ll be doing the “Coach Joao” benchmark workout this Saturday, November 29th in all our CrossFit Classes that day.  Coach Joao will be joining us to do this workout at 11AM on Saturday. Joao and Flavia have also invited all of us to join them at Jekyll & Hyde in Osborne Village on Saturday night for a send-off party.  Everyone is invited so join for a drink or a dance if you can make it out. Posters with details are up at the gym.

 Programming Preview

In CrossFit classes we’ve got one more week of testing before we start a brand new cycle.

Monday: Mostly lower body, Oly focus, clean testing

Tuesday: Mostly upper body, pullup testing

Wednesday: Mostly conditioning & mobility

Thursday: Mostly lower body, squat testing

Friday: Mostly upper body, gymnastics focus

Saturday: Mostly lower body, deadlift testing & “Coach Joao” workout

Sunday: Make up a missed WOD or benchmark

Spoiler Alert: Click on the links below to see the details of this week’s programming.  Health & Fitness are up and the rest will be posted shortly.

Health Programming for week of November 23rd, 2014

Fitness Programming for week of November 23rd, 2014

Performance Programming for week of November 23rd, 2014

Powerlifting Programming for week of November 23rd, 2014

Olympic Weightlifting Programming for week of November 23rd, 2014

Gymnastics Programming for week of November 23rd, 2014