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Sunday 1503229

As many rounds as possible in 25mins of:

20 Burpee box jumps 24/20″

10 Strict press

Notes: Pick a weight you can do unbroken for at least the first round. This is not a 10 RM its more like a 15-20Rm. Use DB’s if needed.


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Saturday 150328

“15.6 a” is:

Potluck and drinks at CFO as soon as the final heat has crushed 15.5. We have been training all year for this one.

“15.6 b” Is:
Open Party 15.6 at Mace’s

Come celebrate the completion of the Open at Mace and Robin’s on Saturday.

The clock will start at 7 PM and attendees will have until 2 AM or longer to drink as much as possible.

A small selection of beer and alcohol will be provided, along with some finger-food and appetizers.

If you plan on drinking, please don’t drink and drive – call a taxi, use Keys to Us or stay the night.

Address: 88 Milligan St., Newcastle

Mace: 905-999-0211 / Robin: 905-447-9541


27-21-15-9 reps for time of:
Row (calories)

Men use 95 lb.
Women use 65 lb.

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

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Friday 150327


5 rounds for time of:

5 power snatch 135/95#

7 Burpees over the bar

14 pull-ups


5 rounds for time of:

5 hang power snatch

7 Burpees over the bar

14 jumping pull-ups


5 rounds for time of:

14 Plate snatch 45/25#

7 Burpees to the plate

14 ring rows

Open Athletes

1) On 1min x 5

Front squat 2 reps 80%

2) 5 x 10 cal row

*Rest 1min between efforts

3) Upper/Lower body mobility

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