Tuesday March 31st

Prep
1 mile run to warm up 
3x 30 Sec HS hold 
      30 Sec Hollow hold 
      30 Sec bottom squat position 

Burgner warm up 

Strength
Hang squat clean- build to a heavy single  

HSPU- AMRAPx 5 

Conditioning 
5 min AMRAP Box jumps 24/30 

Recovery
Walk 400m  
Clam shell x 25 per side
Couch stretch 2 min per side 

Monday March 30th 2015

Well the Open season has come to an end! Congratulations to everyone that participated! The workouts in the Open are never easy, they teach us a lot about ourselves.  Or physical and mental weaknesses are exposed for everyone to see and we have a choice to make- to run from them or face them dead on. 15.5 was a true test of everyone's mental push- everyone that completed that workout made me so proud.  I know how incredibly hard that workout was- but we all had a choice, we could have avoided it and took the easier path, but know one did.  We all dove it and gave it our all.  That takes a certain type of person and I am so proud to be apart of such an amazing community, thank you!

Prep
5 min focused shoulder mobility 
3x
20 bar taps
10 Push ups 
5 Windmills per side 

Strength 
1 Turkish get up EMOMx10 30/45 

Death by pull ups or chest to bar 

Conditioning 
5x 1 min AMRAP double unders
1 min rest between rounds 

Recovery 
400m walk 
25 GHD sit ups 
Calf smash with lacrosse ball 

Friday March 27th 2015

We all new 15.5 was going to be a doozy! Its time to bear down and do work people! 

15.5
For time; 
27 cal row 
27 Thrusters 
21 Cal Row 
21 Thrusters 
15 Cal row 
15 Thrusters 
9 Cal row 
9 Thruster 

Rx 65/95
Scaled 65/45 
Teens Rx 65/45 
Teens scaled 35/45 
Masters 65/45
Scaled masters 35/45 

To review the standards click Here.  See you all tomorrow night for the final open WOD! We are planning to have a wrap up celebration Saturday night at the Grill around 6:30, hope to see you there. 

Thursday March 26 2015

There were two mistakes in last nights blog! 1. Push Jerk in our strength component was really meant to say Split Jerk.  2. Pay for a year of fees and receive 2!! Months free.  

Tonight (Thursday) will be the final announcement of the CrossFit Open.  As usual we will be watching the announcement at the gym at 6pm, join us if you would like.  We are planning a little Open wrap up for Saturday night around 6:30. I am open for ideas, maybe the Grill followed by Cards against Humanity at Leo's? Usually a good time.  Let me know your ideas and I will post details into tomorrow nights blog.  

I have had several playlist submitted though out the open!! You have until Friday to submit your playlist, I will draw a name on Friday for a FREE membership.  Aaaand we have a bunch of new tunes to add to our gym playlist, yeah! 

Last but not least, CONGRATULATIONS to Danielle Radvak on completing her Precision Nutrition Certification! Danielle has always had a passion for healthy eats so it just seems right for her to join our Nutrition team.  Jacey, Danielle and I have some things in the works to help bring your performance to the next level. Stay tunes! 

Prep
Shoulder prep 
3x
unbroken double unders 
10 Wide leg walk out to push up 
5 Muscle up transitions 

Strength 
Muscle up work 
1-5 Muscle ups/ Ring dips  EMOM x 10 

Conditioning 
21-15-9 
Calorie Row 
KBS 35/50
Burpees  

Recovery 
Row 500m at an easy pace 
Pec mobility 
Double bully 

Wednesday May 25th 2015

After a bit of discussion on how to run CFPC as efficiently and best as possible it has been decided that there will be a price restructure starting April 1 2015.  We will be offering some new classes along with Open gym so I hope this allows everyone to attended all the different classes we offer .  I have said before that open gym should only be available to those that are paying the unlimited fee, so we have reduced the unlimited fee of $150 and slightly increased the other fees to $120 to allow everyone to enjoy more of  the classes and open gym we offer here at CFPC.    The CrossFit prescription is 3 days on 1 day off, 2 days on 1 day off for the best results in both strength and performance.  Please see below for the the new fee structure and what is new this spring.   


Rates as of April 1 2015 
Unlimited membership $120+ GST 
Couples $225+ GST 
Kids 12 and under $40 +GST (Friday Class only) 
Teens $60 +GST 

* Family's will receive $10 off for every additional family member
** A three month commitment is required to get started with us.  Not applicable to our current members. 
*** Discounts are offered for long term commitment 
Sign up for 3 months and receive 10% off 
Sign up for 6 months and receive 15% off 
Sign up for a year and receive 1 FREE month (13 months) 

Some things we will be offering this spring 
- Open gym Friday 4:30-6:30, Saturday 10-1, Sunday 2-4 (April) 
-Mobility and Yoga classes (April) 
- Endurance class specific to runners.  Focusing on running mechanics (May) 
- Friday noon hour class (April) 
- Exclusive teens class separate from CrossFit lite (April) 
- Nutrition services will be offered soon!! (April) 


Prep
1 mile run 

Strength 
Push Jerk 2-2-2-2-2-2

Conditioning 
5RFT 
10 Push Jerk 95/135 
30 Double unders 

Recovery 
Thread the needle 2 min 
Bretzle 
Calf smash 

Tuesday March 24th 2015

Prep
3 Rounds 
Row 250m 
15 Scapular pull ups 
10 Plank jacks or steps- keep core tight.  No movement from hips 
5 Med ball cleans 


Strength
Deadlift 2RM  

Max unbroken T2B x3

Conditioning 
10 min AMRAP 
5 Power cleans 105/155 
5 HSPU or Push ups 


Recovery 
Seated DB ext rotation 
3 position shoulder stretch 
Seated foreword fold 

15.4 is in the books and we have only one week left! I hope you have all enjoyed the open so far and have found a few new things to work on this year! Don't forget to post your open scores by 5pm tomorrow night.  Also this Friday will be the final WOD so I think we should plan something fun for afterward, watch the blog for details! 

Prep
Coach's choice dynamic 
Death by Shuttle run + Hollow rock 

Strength 
20 Pistols per leg x 4 sets per leg. 45 sec rest between legs 

Chin ups 3x AMRAP 

Conditioning 
15 min AMRAP
5 Back squat @ 70% 
1 Min plank hold 

Recovery
Easy 400m walk 
Glute bridge x 25 
Couch Stretch  

Friday March 20th 2015

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Video standards of this week open workout can be found Here . Please review this before completing the workout! 

Thursday March 19th 2015

Prep 
1 mile run 
Coach's choice dymanic 
Muscle up progressions 

Strength 
20 min EMOM 
1 st- AMRAP Unbroken muscle ups/ ring dips/ Ring push ups 
2nd- AMRAP Unbroken TRUE push ups 

Conditioning 
Row 2000m for time 

Recovery 
Psoas love 
Couch stretch 
Roll out quads 

Wednesday March 18th 2015

We have new wall balls!! Just in time for the open... or not! We were a little late getting the new wall balls but better late than never I suppose.  DO NOT pick any medicine ball up EVER by the laces or you WILL see this ginger snap.  The more we respect the equipment, the longer it lasts, the more amazing stuff we get to purchase to make our gym even more amazing.  Respect that shit bro 

Prep
Coaches choice Dynamic 
Burgner 
Skill transfer exercises 

Strength 
Snatch Balance 3-3-3-3-3

Snatch Push Press 3-3-3-3-3

Conditioning 
50-40-30-20-10 
Single arm DB snatch 
Double unders 

Recovery 
Side lying dumbbell powell raises x 10 per side x 3 
Down dog 2 min per side
Roll out calves 

Tuesday March 17th 2015

Remember to ear green today!! 

Prep
5 min aerobic 
Shoulder specific mobility work 
Burgner Warm up 
3 x at each position- 3 position cleans 

Strength 
1 Clean + 1 Hang Clean EMOM x 15 @ 80% 

Conditioning 
5 min EMOM 
5 Power Cleans 105/155
5 Burpees 

Recovery 
10 Seated DB ext rotation x 3 per side 
Couch Stretch 2 min per side 
Light roll of quads 

Another Open WOD is done and again I am blown away at everyone's efforts.  I know a few of you were a little disheartened by the announcement and the workout starting with muscle ups but I was so happy to see you all embrace it and give it your all.  CrossFit is an evolving program something like the muscle up has become such a common movement because people are just getting too dang fit, and that is not such a bad thing!   I hope you have all collected a list of things that you would like to see improved by next year and are eager to get after them starting now! 

I must say that I am a little disappointed in everyone's efforts to submit a playlist! Just write some of your favourite workout jams down and enter the draw- you could win a FREE months membership!! Don't be shy we would love to see what everyone likes to listen to.  

Prep
5 min your choice aerobic 
5 min AMRAP 
10 Hollow rock 
10 scap pull ups 
10 burpee broad jump 

Strength 
15 Pistols per side x 4 30 sec rest between sides 

Wegihted strict pull ups 
3-3-3-3-3 

Conditioning 
10 min AMRAP
15 Goblet squats 
10 Box jumps 
5 CTB or Pull ups 

Recovery 
Easy 400m walk 
25 single leg RDL per side 
3 position lower body band stretch 

Thursday March 12th 2015

Alright 15.3 will be announced tonight at 6pm! We will be doing the same ritual at the gym so come on down and join us for the big announcement! Mass Registration will also be happening at in the pool lobby at the same time- we will have a booth set up for the Wild Rose Rough Runner so come try our challenge for a chance to win a FREE entry! 

A few changes to Friday night heats- please let me know if this DOES NOT work for you. Of course this is subject to change depending on the workout that is announced.  

5:15 

Cassandra 

Tristan 

Matthew 

Bruce

Tyler

Matthew B


5:30pm 

Kandis 

Don 

Brandi  

Carole 

Jill 


5:45 

Holly 

Tara 

Judy 

Danile. O 

Angela

Kim 

6:00 

Shelby

Neil 


Kizzy 

Roland 

Jeff 

Colleen

6:15

Greg

Sheldon

Kieran


Saturday 

Danielle 

Paula 

Wendy 

Connie 

Zach

Jacey

Prep 

Sipping drills 

10 KB windmills 

Muscle up transitions 

Strength 

1 attempt EMOM x 10 

Muscle up/ Pull ups 

Conditioning 

5 Rounds for quality 

1 Turkish get up R 

25 unbroken Double unders 

1 Turkish Get up L 

25 Unbroken double unders 

25/40 

Recovery 

Group stretch 

Wednesday March 11th 2015

Prep
1 mile run  
Overhead prep

Strength 
Overhead Squat -build to a heavy single 

Conditioning 
4RFT 
10 Shuttle runs 
20 Push ups 
30 Alteranating dumbell snatch 35/50 

Recovery 
Row 500m at an easy pace 
Pec smash 
Pec stretch 
Seated dumbbell ext rotation 

Tuesday March 10th 2015

Prep
Shoulder specific warm up 
400m Run 
Med ball cleans 
Burgner warm up 

Strength 
6 rounds for max load 
1 Clean+1 Hang Clean + 1 Jerk 

Conditioning 
5 min EMOM
5 Med ball cleans + 5 Burpees 

Recovery 
Walk 400m 
Side lying powell raises 6 per side x 4 
Double bully 

Great job to everyone that completed 15.2! Do not forget to get your scores in by 5pm tomorrow night.  If 15.2 had you down in the dumps... get out! That was a HARD workout that forced us all to work on some the hardest movements in all of CrossFit.  In my opinion the overhead squat is the most important movement in all of CF- challenging strength, stability and flexibility  all at once- I hope 15.2 motivated you to attack this movement and master it.  

Prep
2 min hip open per side 
5 min AMRAP
5 Banana Rolls
10 Scap push ups 
20 Double unders- unbroken for ninjas

Strength 
5 min EMOM- 10 alternating pistols 
1-5 5 Strict HSPU EMOM for 5 min  adjust height to accommodate skill level 

Conditioning 
500m row 
40 Goblet squat 
30 Burpees 
20 T2B
10 Muscle ups / Ring dips 

Recovery 
400 walk 
50 single leg bridge per side 
Couch stretch 

Saturday March 7th 2015

AWESOME job to everyone that completed 15.2.  It was a pretty high skill workout and you each gave it your all.  

Prep
Run 1 mile 
Coach's choice dynamic 

Strength
Push Press 2RM

Conditioning 
Tabata of; 
Burpees 
Double unders 
Row for cal 
Sit ups 

Recovery 
Group stretch 

Well 15.2 has been announced.  I am not sure how you guys feel about it but I really like this workout.  Overhead squat is a pretty demanding movement, and one that you may struggle with, but don't shy away from it.  Some people run far and fast from there weaknesses, others face them dead on.  Which ones do you think are more successful? When we sign up for CrossFit we have basically decided to take the road less travelled and to separate ourselves from the rest by doing extraordinary things. Take this as an opportunity to challenge yourself and become stronger not only physically but mentally as well.  

A few changes to the heats tomorrow0 Brandi I bumped you down one.  If this does not work please just let me know it can easily be changed.  
5:15
Cassandra 
Tristan 
Bruce 
Tyler 
Matthew 
Matthew B. 

5:30 
Jill 
Kandis                                                                        
Don
Carole 
Colleen 

5:45 
Holly 
Tara 
Judy 
Danielle O. 
Angela 
Maxine 

6:00 
Shelby 
Brandi 
Greg 
Neil 

6:15 
Kizzy 
Roland 
Sheldon 
Jeff 
Kieran 
Justin 

Saturday 
Zach 
Jacey 
Kim 
Paula 

Prep 
Focused shoulder prep 
3x progressing each round 
400m run 
5 OHS 
5 Scap pull ups 

Strength 
OHS prep 

WOD 
15.2 Standards have not yet been posted to youtube so I chose last years video. Please watch before completing the workout. 

Thursday March 5th 2015

Happy Birthday to our lovely Danielle Radvak today!! From your amazing treats to your kick ass attitude we sure do love having you around CFPC! Happy Birthday to you- I am sure you will celebrate Vegas style, but we will certainly give you a CrossFit style B day when you return!

Friday night heats. Please let me know if you need anything changed BEFORE Friday.  This heat times can certainly change depending on the workout duration and what we may need for equipment. 

5:15
Cassandra 
Tristan 
Bruce 
Tyler 
Matthew 
Matthew B. 

5:30 
Kandis                                                                        
Don
Brandi
Carole 
Colleen 

5:45 
Holly 
Tara 
Judy 
Danielle O. 
Angela 
Maxine 

6:00 
Shelby 
Jill 
Greg 
Neil 

6:15 
Kizzy 
Roland 
Sheldon 
Jeff 
Kieran 
Justin 

Saturday 
Zach 
Jacey 
Kim 
Paula 


Prep
3 position shoulder stretch 
2x 5 CTB, 10 pistols, 15 HSPU 
Burgner 


Strength 
Foot work/ Jerk drills 
Jerk build to a heavy double 

Conditioning 
12 min AMRAP
10 Double unders 
1 min plank 
20 double unders 
1 min plank 
30 double unders 
1 min plank 
etc
* Do this un broken if you are a double under ninja 

Recovery 
500m row 
Down dog 
Calf smash 

Wednesday March 4t 2015

Heats for this weeks open workouts will be up in tomorrow nights blog.  Unless you have stated otherwise times will be the same as last week.  Once again we will be watching the announcement Thursday night at the gym, feel free to pop down and see what Castro reveals this time! 

Prep
Coach's choice dynamic 
Burgner warm up 

Strength 
12 Min EMOM
1 Power Snatch 
1 Hang Snatch 
1 OHS 

Conditioning 
For time 
1000m row 
50 Push ups 
25 Pull ups 

Recovery 
Row 500m at an easy pace 
25 clam shell per side x 4 
Banded pigeon 2 min per side 

Tuesday March 3rd

Borrowed this little gem from CrossFit Noth Van.  Looks like fun! 

Prep
3 rounds 
250m while partner hold plank 
Coach's choice dynamic 

Strength 
Muscle up progressions;
False grip pull ups 
Beat swings 
Low transitions 
Ring dips 

Conditioning 
"Hockey Night in Canada"
Partner WOD
20 min AMRAP
30 seconds max Wall Balls 14/20
30 seconds max Burpees

* Alternate rounds with partner 
*Partner must sit down while other partner works


Recovery 
Seated DB ext rotation 4x per side 
Double bully stretch 

Monday March 2nd 2015

15.1 is in the books and I am so proud of everyone that participated! I was truly amazed at everyone's efforts- the next four weeks is going to be a lot of fun.  Do NOT forget to enter your results on the CrossFit games website, all scores must be entered and validated by 5pm tomorrow (Monday) night.  Do me a favour and enter your scores as soon as you complete your WOD so I don't have to hunt you down! This Friday gave you all a good idea of what to expect for the next four weeks of open WOD's- you will be responsible for your own warm up- although I typically post what I would do for a warm up on the WOD board for the day.  You also need to double check your station before starting your workout- is everything set up the way you would like it? Where are you doing your bar work? All these little things make a BIG difference in how well you preform.  Every second counts in these workouts so be smart about how you fuel your selves before hand- how your set up for the actual WOD and how you cool down- not just by grabbing a beer either.  And when the workout is over please return your station to how you found it.  We are all here volunteering our time to make the open the best experience possible, please clean up after your self, until you are a sponsored athlete- then you can pay me or any of the other judges $100 per hour and we will gladly clean up your shit.  

The music contest continues! Write your playlist and artist name down on a piece of paper, fold it and write your name on the back. You can then place that in the protein powder bucket at the gym for a chance to win a free months membership.  Feel free to pump your playlist at any time during regular WOD times or during the open workouts on Friday's. 

March Fees are due. 

Prep
5 min aerobic warm up 
5 min AMRAP 
5 Banana Rolls 
10 Goblet squats 
15 Unbroken double unders 


Strength 
10 min Build up to Front squat weight for the WOD 

Conditioning 
30 min E2M
3 Front Squat 135/185 
1-6 C2B
9 KBS 50/70 

Recovery 
400m walk 
50 W pulls 
Couch Stretch 2 min per side