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Monday, March 17, 2014

A) Squat 3×3 B) Glute Bridge 4×4 (10 sec hold) C) Tabata (16 rounds, no rest) Burpees Deadlifts (185/95lbs)

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PROMOTIONS

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2014 CF Games Open Leaderboard

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2014 CrossFit Games Open 14.1

The first live announcement of the first Open WOD (14.1) is TONIGHT at 20:00 EST. We are working on screening the announcement at the gym every week so we can embrace each other while we learn of our impending doom! If you’ve never seen the announcements before, they are located at a different CrossFit gym…

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CONGRATULATIONS CANADA HOCKEY!

Monday A) Deadlift to Max 50% for 5 60% for 4 70% for 3 80% for 2 90% for 1 97% for 1 103% for 1 B) Single Arm Rows 3×8 with 3 sec pause at top C) In pairs, complete 100 Double Unders 80 Wall-Balls 60 Sit-Ups 40 Burpees 60 Sit-Ups 80 Wall-Balls 100…

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The WOD is back in town!

Monday A) Press 3×8 B) Single Arm Kettlebell Push-Press 3×8 C) AMRAP 12 minutes of 10 Wall-Ball Sit-Ups 10 Wall-Ball Cleans 10 Wall-Ball OH Walking Lunges **If Wall-Ball touches ground, perform 15 Wall-Balls Tuesday A) Deadlift work up to heavy 5, then EMOM for 6 minutes 5 Deadlifts (80-90% of heavy 5) B) Single Arm…

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The Wonderful World of HST

*Pre-existing automatic PayPal users will not be effected.

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2014 CrossFit Games Open

Tomorrow is the beginning of the 2013 CrossFit Games season with the start of the Open, running from March 6 through April 7. For five weeks, for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the precursor to Regionals and then the CrossFit Games…

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2014 CrossFit Games Judges Course

With the CrossFit Open right around the corner, it is strongly encourage that CrossFit Niagara members consider taking the online judges course! Even if you don’t decide to judge in an upcoming competition or judge an athlete who is registered for the Open at CrossFit Niagara, the course itself will help you to be a…

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Class registration

We would like to emphasize that it is imperative that ALL MEMBERS sign in for ALL CLASSES or TIMES they plan to attend. These are the steps to do so: See, wasn’t that easy!!! Now get to the gym! Register first!

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