Getting Started

Your experience at CrossFit Oshawa begins with a free consultation . This gives us an opportunity to get to know who you are and find the right sessions, skill levels, progressions, and an initial timeline for getting you started and keeping you accountable on your CrossFit journey.

 

Our complimentary consultation takes about 20 minutes and we’ll cover everything you need to know to get started. This will give you a chance learn about the methodologies used here at CrossFit Oshawa. The private session will allow you to discuss your personal goals with the coach and understand how our programs can help you achieve them.

The Magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.

GET STARTED!
CrossFit Program
Foundations Program
2302, 2018

Saturday 180224

By |February 23rd, 2018|Categories: WOD|

Part 1: Sumo Deadlift

Build to a Heavy 3-Rep

Part 2: Team Workout

Teams of 3
As many rounds as possible in 20mins of:

7 Kettlebell Swings 2/1.5p
150′ Shuttle Sprint
10/7 Calorie Bike
150′ Shuttle Sprint

Notes: Keeping things varied today by building to a heavy 3-rep Sumo Deadlift. While this may seem like an odd variation of the deadlift, taking things from the sumo stance looks a lot like many real life activities. This included moving furniture, flipping tires, or an defensive stance in sports like basketball and football. The wider stance also brings the quads and glutes into the picture a little more and may reduce the strain on the lumbar spine. This should be heavy for 3, but not a maximal load. Following the weightlifting piece, athletes will break out into teams of 3 for a burner. Athletes will complete full rounds before passing off to a partner. 1 partner working while the other 2 rest. The weight on the kettlebell should be heavier than normal, but something that athletes will complete 7 reps unbroken every turn.

I just completed my first session and absolutely loved it, after I hurled (lol). Kidding. I can no longer walk up and down my stairs nor pick up pots and plates for dinner. Is this part of the nutritional diet?
Your ability to teach, demonstrate patience and know when to push me was fantastic. I unfortunately had to leave before watching the 3:30pm class. However, I will attend a class on Tuesday of next week then sit down and sign up. Your commitment to your customers is commendable and admirable. Thank you both for demonstrating such warm respect and terrific humour.

Warm regards

Jocelyn Herrett
“Crossfit is a fun, friendly, competitive environment that any true athlete should thrive on. The programming is the new movement of working out and training. I did similar programs with my hockey and soccer teams before I went away [to the states on an NCAA soccer scolorship] and they are nothing but beneficial. I would recommend this to people of all ages as they are tough trainers but can involve anyone in a work out. I plan on continuing their training for many years to come.”
Darija Davidson
“Just wanted to say thank you to the coaches and supporting athletes within CrossFit Oshawa. The constant encouragement, coaching cues, and motivation provides the energetic atmosphere that I love being a part of. The camaraderie and excitement of stepping into the gym like I’m about to savagely pillage for Paleo Kits and Zone friendly recipes, creates a cohesiveness in our community that it unexplainable. Knowing that because of CrossFit I’m better than I was yesterday and that I’ll be better tomorrow than I am today has me longing in anticipation for tomorrow’s WOD. ‘What’s next – who cares, it’s legit.’”
Mattie A