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31 Oct 2014

Oct 31 2014

Free Class Tomorrow at 11AM Come get the best workout in North Canton for FREE! Then sign up for Monday’s Beginner’s Classes!

Today’s WOD is to be done in costume…best costume wins a FREE t-shirt. Those without costumes will be punished.

“Spooky Scary”

Partner WOD
2 Min Max Reps at each station

Mummy Lunges (15/10)
Practical Application: Zombie Beating
Rule #1: Cardio
Chainsaw starting (45/20)

A Zombie Apocalypse is perhaps the best motivation for doing CrossFit. What’s the only thing scarier than a Zombie Apocalypse? Zombie CrossFitters. Mind, blown.

Oly WK3/D5
5RM Back Squat
1RM Snatch
1RM Clean & Jerk

30 Oct 2014

Oct 30 2014

Free Class Saturday at 11AM Come see what CrossFit is all about before signing up for Beginner’s Classes starting Monday!

Halloween is tomorrow – we’ll have a themed WOD (same as the last two years) and you are encouraged to dress in costume. You haven’t lived till you’ve wodded in costume!

3RM Push Press

KettleBell Swings (1.5/1)
Single Arm KB STO
Single Arm KB Front Rack Lunges

Make every attempt to split the work evenly right to left.

Oly Wk3/D4
Rest or Make Up Missed work.

28 Oct 2014

Oct 28 2014

Beginner’s Classes start Monday at 6:30pm!

Awesome work by everyone who came in and killed the front squat and the WOD! It was deceptively hard!

3 Rounds
3 Thrusters (135/95, 95/65)
15 Pull Ups
– Rest 3 Min –

4 Rounds
4 Power Snatches (135/95, 95/65)
20 Double Unders
– Rest 4 Min –

5 Rounds
25 Sit Ups

Oly Wk3/D2
5×3+2 Power Clean and Push Jerk (TaG, work up as heavy as possible)
5×3 Power Snatch (TaG, AHAP)

27 Oct 2014

Oct 27 2014

Welcome to a brand new week! It’s time to get serious, time to get focused, time to get on with the plan and be consistent.

This weekend kids were running round, dressed up in what seems to becoming ever more elaborate costumes, knocking on doors for free candy. Halloween is a super fun tradition for kids to eat too many sweets. We all have those memories. But let me ask you a question, are you still a kid? No? Then put down fun sized Snickers and step away. Haha.

Seriously though, it’s that time of year. We’re 4 weeks from Thanksgiving and another 4 from Christmas and then a week till New Years. It’s that time of year where your diet and fitness can be sabotaged just because. Don’t let this happen! I’m a huge advocate for having a great, unrestricted, time on the day for these holidays. I have no limit on mashed potatoes, cresent rolls, cheesecake, and so on. But just on that special day – not for 2 months. Go back and reread that first line of this post. Time to commit.

1RM Front Squat


Burpee Box Jump (24/20)
Hang Squat Clean (135/95)

Oly Wk3/D1
30 Back Squats – at 5RM weight. As few sets as possible, 30s between sets, no set should be greater than 5 reps.
1RM BTN Split Jerk – Snatch Grip (Be careful bringing this weight down).

24 Oct 2014

Oct 25 2014

Free Class Saturday at 11AM Experience the best workout in North Canton – open to all levels of fitness!

Barbells 4 Boobs is going down at 9AM tomorrow. Come throwdown for a great cause!

Teams of 2

50 Bear Crawls
50 Wheelbarrows
50 Farmers Carries
50 Broad Jump Lengths
50 Lunge Lengths

**Split any way**

Oly Wk2/D5
5RM Back Squat (+5lbs from last week)
1RM Snatch
1RM Clean & Jerk

23 Oct 2014

Oct 23 2014

Free Class Saturday at 11AM Come see what CrossFit is all about!

Yes, a 5K Row or Run isn’t much fun. In fact it can be down right miserable. But the people who actually came in and pushed themselves through this not fun time did such an amazing job. They proved to themselves that just because it’s hard and boring doesn’t mean it’s impossible. Keep up the good work, keep pushing forward. And if you skipped yesterday’s WOD you had better give today’s everything you’ve got!

4 Rounds
12 WallBalls (20/14)
10 KBS (1.5/1p)
8 T2B
– Rest 4 Min –
3 Rounds
10 WB
6 T2B
– Rest 3 Min
2 Rounds
8 WB
4 T2B

Oly Wk2/D4
Rest Day or Make Up.

22 Oct 2014

Oct 22 2014

Free Class Saturday at 11AM Come see what CrossFit is all about, then sign up for our next Beginner’s Classes starting Monday Nov 3rd!

Movement and Mobility Class is tonight at 6:30pm. Come get stretched out and learn new techniques for getting in good position!

Barbells 4 Boobs will be Saturday at 9AM. Come out and throwdown for a good cause!

Run or Row 5K

Oly Wk2/D3
7/15 Front Squat – Work to a Heavy Single then do 3 more reps at 85% (7s pause in the bottom, stand then 15s hold at the top)

5×3 Sotts Press working up as heavy as possible

21 Oct 2014

Oct 21 2014

Awesome job on the Squats by everyone yesterday! Lots of PRs and even some athletes resetting their 1RMs as 3RMs!

A single snow flake losing grip on its neighbor and sliding down hill is all it takes to start a massive avalanche. The tiniest of changes when compounded together can make huge life-long change happen. What goals do you have and what tiny change can you make to get that avalanche started?

2 Rounds – 2 AMRAPS – 60s Rest between

Muscle Ups (Ring Rows)
Power Snatches (95/65)
Pull Ups

Oly Wk2/D2
5×3+1 Power Clean + Push Jerk
5×5 Power Snatch (TaG – Touch and Go)
**Increase weight on each set of Oly Lifting**

20 Oct 2014

Oct 20 2014

Welcome to a brand new week!

3RM Back Squat

Shoulder to Overhead (135/95)
Box Jumps (24/20)

Oly Wk2/D1
30 Back Squats at 90% of Friday’s 5RM (as few sets as possible, none should be greater than 6 Reps)
5×3 BTN Split Jerk – Heavy

17 Oct 2014

Oct 17 2014

Free Class Saturday at 11AM Come see what CrossFit is all about!

Next Saturday, the 25th, we’ll be doing Barbell’s 4 Boobs. Details to follow.

Teams of 2

10 HSPU (Partner Holds HS)
10 Farmer’s Carry (Partner Holds Plank)
10 Bear Crawls (Partner Holds Squat)


Oly Wk1/D5
5RM Back Squat
1RM Snatch
1RM Clean & Jerk

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