In case you missed the news…

We’re moving! We have secured a new location on 359 Baig Blvd. We hope to be there by the beginning of November. It’s around 6000 sq ft, 3 washrooms, 2 showers, lounge area and it doesn’t smell like the rotten Co-op feed mill.

We will certainly need a lot of help for the transition to take place (painting, building, drywalling, more painting, moving, setting up, etc.). Any help would be greatly appreciated!

We can’t wait to open our new doors to you. I hope you’re as excited as we are!

By the way, you’ll be running 10k today.

Compare to Sept.14/12


156 thoughts on “In case you missed the news…”

  1. Mobility
    Warm up x1

    Wod: 10km run scaled to 5 km
    Time: 31:25 ( my first 5km run…thanks for taking the challenge with me Gilles)
    Great job 6amer’s!!!!!

    1. ValΓ©rie Arseneau

      I was impressed with you and Gilles attempting the 5k! Good job attacking that together πŸ™‚

  2. Mobility
    WU x 1

    WOD: Run 10 K

    5 K in 24:34

    Tried for 10K but got a really bad abdominal cramp half way through my first lap after 5K so decided to stop.

    PR 5K by 1:26

    Cashout calf stretchs

  3. Heather (Mum) Wood

    Yahoo!!! Congrats to Kevin and Jo on the great new facility. It will be awesome to work out with no bumps in the floor and lots of natural light.

  4. Did some strength while waiting for the runners to come back…

    Mob + WUx1 + DLWU 135×5, 225×5

    EMOTM 7 mins
    – Deadlift 315# = 2-2-2-2-2-2-2 = 14
    – Front Squat 215# = 4-4-4-4-4-3-3 = 26

    Good job morning peeps, it was a cold one this AM.

  5. ValΓ©rie Arseneau

    Mob + halft WU.

    5K in 27:29

    I was a little disapointed as I wanted to try the 10k but when I learned that the cut off was 5k 25min, I knew I wasnt going to be able to attempt it. I would of been late for work anyways hehe.
    Was trying to do 5k under 27min buts I think I started too conservative. My running needs more work.

    Good job 6am’ers!

    Excited for the new spot!!

    1. ValΓ©rie Arseneau

      Looked back and my PR is 27:03. I beleive I ran in under 27mins once outside of crossfit. Shoot. So close. Need to learn what pace to go at.

  6. Mobility And WU
    Lacross ball legs

    WOD run 10k
    Scaled to 5k

    25:36. PR of 1:09!!!!! So happy! πŸ™‚
    Thanks for being my pacer Rob. Even if you didn’t know your were haha

    1. ValΓ©rie Arseneau

      I need to get myself a Rob, I am horrible at pacing myself! I did 27:29 and I still had gas in the tank.

  7. Mobility & WU x1
    Calf mobility


    5K row (shins still not at 100%)

    Time – 24:10

    That’s an accidental PR of 14 seconds from August! I thought my last time was 22:24, so my goal going in was sub 22.

    Coolest thing? I paced myself too much at the beginning – thinking I was going to try the 10K – and ended up barely winded at the end compared to last time when I was pretty sure my heart was going to explode.

    1. Ya gotta love the “accidental PR”! Great job Heather…looks like there will be another Heather on the rower this afternnoon so thanks for warming it up

  8. WUx1

    WOD: 10k run (Scaled to 5k)
    Time–> 25:00 on the dot!

    On my final loop right knee started to have discomfort so came home for the 5k

    Seem that 5k is my limit, need to see what can be done to go beyond! Must be the way I run that needs work.

    Great job morning folks!

  9. Mobility
    WU x1

    Calf Lacrosse Ball Smashing

    Wod: 10km run
    Time: 57:01

    That almost felt more like a mental battle than a physical one. At the 5km mark (Just over 27 min) I wanted to call it quits… but my goal of beating Rob’s time kept me going.

    Next time Brydges!

  10. This morning was my first 3k ….came in at 20:20 ..look forward to seeing a PR real soon.
    That was fun 7 am’ers

  11. Mob Wu x 2
    5k 33:18
    (pr of 1:04 from Aug 29th/13).
    Thanks 4:15 gang. It was nice seeing all your backs during the run lol.

  12. Mob WUx1
    3 K run : 21:28

    Fastest 3 K run of the year…beat my average time by about 5 minutes πŸ™‚

  13. Mobility

    WOD: 10k Run (Scaled to 5k)

    Time: 28:43

    Pretty happy with that for my first 5k!!!
    Well me and Stark!!

    1. Look at you go! πŸ™‚ Nice work! Glad I could stay behind you, so as to not distract Stark. Yes, that’s it… πŸ˜›

  14. Mobility
    Lacrosse ball on calves

    WOD: Run 10k

    Finished 5k in 24:35 which was a PR by 2.5 minutes
    Finished 10k in 55:25 total, which is a 2.5 minute PR (from outside Crossfit).

    Pretty pleased with my times, and my legs feel great!

  15. Mobility
    WU x 1

    Run 10K

    Scaled to 3K

    More walking breaks than I wanted, but kept getting side stitches. Boooo…

    BUT BUT BUT!!!!

    Sept 14, 2012 = 3K @ 28:16

    Today’s time = 26:36

    PR of 1:40! πŸ™‚

  16. opted for a 10K row… who in their right mind decides to row that distance?? jeezus.. sore ass after first 3K that got worse, until it fell asleep completely. πŸ™‚


    A PR of 3:06 over last year..

    1. Your last 200m was INSANE!!! What the hell was chasing you?

      Seriously though, I am super proud of you. Sub 40:00? Great job! Congrats on a huge PR!!

      1. I remember us rowing together last year as well Laura and I believe i said afterward “never again” ??? lol.. dumb ass that I am!

  17. Little bit of mobility (calves and hips)

    10k row

    First time ever doing more than 2k for a row. Pretty happy to get through it, considering I wanted to bail at the 2.5k mark. Hit 5k at 20:17. I’m pretty sure I had my eyes closed the whole time. LOL

    It was awesome rowing with you Jeff. You set a great pace πŸ™‚

    1. nice row Lora, you kept a strong pace from start to finish!! and set a fantastic time to boot!! proud of you!

  18. WU x 1 + Mobility

    10k Run – I chose the 3k option with ma puppy dawg. Pretty sure she was slowly trotting as I was running my a$$ off.

    20:44 is the time. Exactly 1 min PR from July 2012. I thought it was a bigger PR than that… maybe it’s time to move on to 5 k….

  19. WU x 1 + Mobility

    10k Run – I chose to do the 5K mostly based on not wanting to do the 10K :D.

    28:4x Not too sure. I believe i could have done better but I really wasn’t too comfortable with this one, I’m not a fan of the long distance stuff, I get bored, I need to work on that.

    Nice running with you Adam!

    1. You want to talk about boring? Try sitting on a rower for 10k! LOL!
      Seriously though, that is a great time. You just need a “buddy” (real or imaginary, it doesn’t matter) to run those longer distances with you. πŸ™‚

  20. Wod : modified to 5 k row


    Think I could have done the 10 k which would have been really cool. Next time need to go for it!

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro