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It’s true that CrossFit is only for athletes, if you are reading this, you are an athlete. To us, everyone is an athlete of fitness.

We scale the movements, loading and intensity so that new athletes can practice the correct technique leading to consistent mechanics in order to thrive in our environment.

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If you’re new and would love to try CrossFit, we introduce the foundational movements we do at CFO through three one-on-one sessions.

We want athletes to come into class with a positive attitude, ready to learn, ready to be coached, and ready to make this the best hour of their day.

1901, 2020

WOD 012020

By |January 19th, 2020|Categories: WOD|

Crossfit Oshawa – CrossFit

Back Squat


E30secMOM x 10

2 reps @ 30-40%
We are getting to 30-40% of our 1RM Squat and squatting for speed. We have worked on positions and dialed them in, our challenge now is to hold our positions through speed. The purpose of dynamic effort is to prime the CNS and develop our muscular contractile potential. We are not looking for heavy weights at maximal efforts, we are looking to have overly managable loads on our bars that we can hit consistently fast and explosive.

Metcon (No Measure)

EMOM x 8

Min 1-

9 Thrusters 95/65lbs

Min 2-

3 Bar muscle ups
We are essentially looking for high power outputs, if we are too metabolically fatigued, this won’t happen even though we are doing the same work. This is low rep, light weight work, athletes can maximize their training response by putting as much effort into every rep as possible.

Our efforts today are fixed, there is no score for this MetCon. This is pure training where we will only get out of it what we put into it. Over the 12mins of this dynamic effort MetCon we should be fully recovered min to min. We are looking for fast, agressive repetitions. Exactly similar to the backsquat approach in a MetCon setting. This is one of those workouts that we have to remind ourselves is part of the process, we need to ensure that the effort is high even when the work is low.

Just wanted to thank you again seeing as I am now starting into my 6 month mark with CrossFit Oshawa.

The continued genuine interest and support in ensuring your clients are doing the wods safely and effectively has been instrumental for me.

The increased weights lifted are the easy measurables and still exciting to see that progress, but what hit me more this week was the not so easily measured successes.

Going from not being able to do one overhead squat with the pvc when I started to actually completing a wod containing overhead squats and doing it with the bar is an incredible feeling of accomplishment and motivation to achieve more.

That is just one example of what I have noticed these last few weeks.

As you both know my personality does not like to slow things down and work on the position before the weight gets added and you have both shown and proven to me to trust the process.

That’s enough rambling 🙂
I just wanted to say thanks and let you know you guys are great at what you do!

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
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
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
I am loving my membership at CrossFit Oshawa! I love the coaches and the members, the best gym club I’ve ever been a member of. Thanks so much for helping me change a lot of bad habits I had going on in my life. Colleen Cox member since 2014 ❤️
Colleen Cox