I believe…

23
Oct

I believe…

I believe that elite fitness is within everyone’s grasp.

I believe that a strong community will produce strong individuals.

I believe the cornerstone of training is what you do outside the gym walls. Eat well and rest well.

I believe in celebrating successes.

I believe in facing your fears and living outside your comfort zone.

I believe you need to search for the truth, and not accepting anything at face value. It’s alright to go against the grain.

I believe in providing a safe and supportive environment with high quality coaching.

I believe that pushing through pain will make you mentally tough, and help you overcome some of life’s most difficult challenges.

I believe in constantly varied, functional movements executed at a high intensity. And I believe that is the only way to elite fitness.

I believe in CrossFit. I believe in myself. I believe in each and everyone of you.

AMRAP in 15min of:
10 Push Press (95/65#)
20 Box Jumps
30 Squats


Rob destroys all records at the 500m row at 1:27!

Rob destroys all records at the 500m row at 1:27! We believed he could do it!

42 Responses

  1. Heather (Mum)

    Wow I love the “I believe”. It is so true.

    CFWU X 3
    Strength 3-3-3-3-3
    Back Squat 65-75-85-95-100 PR Yahoo Triple digits.

    WOD AMRAP in 15 min. of:
    10 push press (45)
    20 box jumps
    30 squats
    4 rounds plus 6 push presses

    Jane, i used your pink box. I hope you don’t mind. Kevin put 25 lb. plates under it to make it taller of course.

  2. Hilary

    Oh Heather, sorry I miss your PR.You rock! I thought I just pressed snooze on the alarm. WRONG! I will give my med ball a squeeze and run on Monday. Sorry Kevin. Great PR Janine.

  3. Cristina Scott

    CFWUx2
    Strength:3-3-3-3-3
    Front Squat: 45-55-60-65-75PR
    WOD AMRAP in 15min of:
    10 push press (45)
    20 box jumps
    30 squats
    4 rounds. Heather beat me my 6 push press :0). Awesome job!!But i will kick your butt next time hehehe. All you peeps who didn’t show this morning start running .

  4. Andy

    Just got off the ice after the first hockey game of the year 🙂 YAY! As Chantal would say, Ole! Feeling it already…enjoy the WOD tonight gang!

    PS: Scored 2 goals 8)

  5. Jamie

    CFWU x 3

    Strenght Overhead Squat
    3-3-3-3-3
    15-35-55-60-65 PR on Reps

    WOD AMRAP in 15 minutes of
    10 Push Press 75 lbs
    20 Box Jump – 8 jumps, the rest step
    30 Squats
    5 rounds and 2 Push Press

  6. Jane

    CFWU x 3

    Strength – Dead Lift – 3-3-3-3-3 / 95-105-115-125-135 (PR reps)

    WOD: AMRAP in 15 min of

    10 Push Press (45#)
    20 Box Jumps
    30 Squaaaaaaaaaats (OW!)

    5 rounds + 8 Push Press

    Great work everyone! 🙂

  7. Jeff

    CFWUx3
    Strength: 3-3-3-3-3
    Shoulder Press: 65-75-90-105-110 (PR for reps)

    WOD: AMRAP in 15min of
    10 Push Press (85#)
    20 Box Jumps (2 rounds of jumps, remainder as steps)
    30 Squats

    4 rounds + 10 PP + 20 Steps
    Great WOD! … but shoulders didn’t like it after the Press for strength.

  8. gillyon

    Dave and I would LOVE to workout tomorrow…so if two people cancel we would LOVE to work off some steam from our stupid home drama.

  9. Pierre

    Front Squat –> 3-3-3-3-3-
    135-165-185-200-215 (did 2 reps)

    While doing my first rep, I felt the right side was kind of heavier….I forgot to remove a 5# on that side! I was going for a PR for reps with 210#…. 🙁

    WOD –> 7 rounds + PP + 7 Box jumps

    Exact same score as June 5th 2009.

    My legs were still shot from that week of legs burner!

    Now I am enjoying a glass of wine! 🙂

  10. MC

    Warm up x 2
    Practice muscles up… Feel like I still have a long way to go!

    wod: AMRAP in 15 min of:
    10 Push Press #65
    20 Box Jumps
    30 Squats

    5 rounds +10 Push Press + 3 Box Jumps PR …Last time I did 5 rounds sharp
    I had to slow down because my stupid feet hurt!! However, the push press felt better!

    Pierre’s done his glass of wine!!

  11. Brandon CFK

    Pierre :

    MC :
    Pierre’s done his glass of wine!!

    Mouhahaha…and I am going on my second one now!
    It feels good to be friday!

    Does that mean that you are Friday? I thought you were Pierre. MC keep an eye on that guy tonight!!!

    Awesome post Kevin…..keep it up Bro.

    1. Pierre

      Hey Brandy…I thought you were a nice guy! Don’t laugh at my french translation!! hehehe 😉

      How things are going on??

      Did you move to Halifax yet and taking of the gym full time???

  12. Brandon CFK

    Hey P Money.
    I’m a nice guy, I respect your bilingualism,….. it was the wine talking I was making fun of!!!

    Yeah man I am back in Halifax, doing some crazy long days and loving it. We are all putting everything into the box and our members are awesome and make it worthwhile for sure.

  13. Pierre

    I was just kidding! 😉

    But I wish my name was Friday…. I could drink wine everyday! 🙂

    Good to hear that you guys are doing good down there!

  14. Marcel

    CFWU x 3

    Shoulder Press 3-3-3-3-3
    45-55-65-75-90PR

    WOD: AMRAP in 15 minutes of:

    10 Push Press (75lbs)
    20 Box Jumps
    30 Squats

    3 rounds + 10 Push Press + 20 box jumps + 15 squats

    My feet are killing me from those box jumps and I’m sure the rest of my body will follow…

    Opening a bottle of wine now!

  15. Brandon CFK

    Oh I know you were kidding, it’s just that you didn’t drink enough when you were here in Halifax so I have to get my jokes in now!…lol

    As far as the name thing goes…., consider it done my friend.

    From now on you will have 2 names at CFK. P-Money and Friday.

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