Please note that starting the week of October 4th, 8am classes will be cancelled until further notice due to lack of popularity/interest.  Please feel free to contact me if you have any concerns.   
416-561-5055
apossamai1@gmail.com

WARM UP

5 Minutes of Pistol Practice
20 Burpees

SKILLS

Pistol (One-Legged Squat)

WOD

10 Pistols (Alternating Legs)
5 Cleans @ 135/95
15 Pull Ups
7 Rounds 

 **4:00pm group class will be cancelled on Monday October 4th**

"Fight Gone Bad"

1 min. of Wall Balls
1 min. of SDHP 
1 min. of Box Jumps
1 min. of Push Press
1 min. of Rowing
1 min. of Rest

3 Rounds 

  **4:00pm group class is cancelled today**

WARM UP

400m Run
21 Burpees
12 Pull Ups

SKILLS

Hang Snatch

WOD

5 Hang Snatches @ 95/65
5 OH Squats
15 Push Ups
7 Rounds 

WARM UP

400m Run
20 Leg Swings
20 Air Squats

SKILLS

Back Squat

WOD

Back Squat
20-20-20 

WARM UP

20 Burpees
20 Dislocates
20 Push Ups

SKILLS

Push Press

WOD

10-9-8-7-6-5-4-3-2-1 of:

Burpees
Push Press @ 95/65
Pull Ups 

WARM UP

20 Burpees
5 Minutes of Skipping

SKILLS

Double Unders

WOD

10 Deads @ 275/185
50 Double Unders
3 Rounds 

WARM UP

400m Run
20 Burpees
20 Pull Ups

SKILLS

Wall Balls

WOD

20 Wall Balls
30 Sit Ups
5 Rounds 

*"The gym will be closed on Monday October 11th.**

In 20 minutes, get as many Power Clean and Jerks at 135/95 done as possible, but every minute when the timer beeps you have to drop and do 5 burpees.  Your score is your total number of clean and jerks.

WARM UP

400m Run
20 Burpees
20 Pistols

SKILLS

HP Clean

WOD

30 Air Squats
7 HP Cleans @ 155/105
30 KB Swings @ 1/1.5
Max Rounds in 12 Minutes 

WARM UP

21-15-9 of:

Push Ups 
Air Squats

SKILLS

Front Squat

WOD

Front Squat to Jerk

1-1-1-1-1-1-1

Taking the bar off of a rack, perform a front squat, pause, then jerk the weight.  Treat the front squat as though you are driving out of a clean. 

WARM UP

20 Deads
20 HP Cleans
20 Push Press

SKILLS

Power Clean and Jerk

WOD

50 Power Clean and Jerks for time @ 115/75 

WARM UP

20 Pull Ups
20 Push Ups
20 Sit Ups
20 Squats

SKILLS

Deadlift

WOD

Deadlift

5-3-3-1-1-1 

This will be the last WOD that I post on CFM.  Alex suggested to me that I make it a good one, maybe name it after myself.  So, I thought for a while about a WOD that I would do if I could only do one WOD. It has to be something crazy, kind of stupid, and above all, it needs to have some heavy cleans. This is what I decided on, I did this one a while back.  Here it is, have fun!

"The Mark V."

10-9-8-7-6-5-4-3-2-1 of:

Muscle Ups
Full Cleans @ 225/155
Full Snatches @ 135/95

For time:
185 pound Front Squat, 21 reps
9 Burpee Pull-ups
185 pound Front Squat, 15 reps
15 Burpee Pull-ups
185 pound Front Squat, 9 reps
21 Burpee Pull-ups

Post time to comments. 

Jack Cotter 30 Muscle-ups in 2:27 - video [wmv]

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest alternating between 95 pound Hang Squat Cleans and Ring Push-ups.

Your score is the total reps from all 32 intervals.

 Rob Orlando, 30 Muscle-ups, Isabel and Grace for time - video [wmv]

Four rounds for time of:
35 Wallballs
20 Pull-ups

Post time to comments.

"Double Fran" with Graham Holmberg, CrossFit Journal preview video [wmv]

If you would like to compete in season 2 of the CFM Team League, please add your name to the sign up sheet posted at the gym, (beside the calendar), by November 1st.

For fifteen minutes do pull-ups for twenty seconds, then toes to bar for twenty seconds, followed by squats for twenty seconds.

Rest precisely 5 minutes

Run 3k

Post results to comments.

"Transitioning CrossFit Movements into Elite Skills: Part 3" with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv] 

Split Jerk 1-1-1-1-1-1-1

Post loads to comments.

 
Sneak Peek at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv]

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 pood
60 Sit-ups
70 Burpees

Post time to comments.

 
Highlights from the CrossFit/USAW Weightlifting Open by CrossFit Again Faster - video [wmv]

WIN A FREE ONE YEAR MEMBERSHIP!

CFM Refer a Friend Challenge

Here are the rules:

***Refer 3 new athletes to CrossFit Mississauga that sign-up for the introductory training (4 privates) and a minimum of a 3 month membership between November 1st and December 31st  and you'll win a FREE ONE YEAR MEMBERSHIP!

***The challenge will end on December 31st 2010, no exceptions.

***All of your referrals must sign-up for the introductory training and a 3 month membership or longer.  Anyone that signs up for a monthly membership will not count towards the competition.

***Past referrals do not count.

***Only first time athletes count.

***New athletes must join between November 1st and December 31st 2010.

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 Push-ups

Post time to comments.

"Dissecting Dave & Nadia: Part 4" with Coach Mike Burgener, CrossFit Journal preview video [wmv]

WIN A FREE ONE YEAR MEMBERSHIP!

CFM Refer a Friend Challenge

Here are the rules:

***Refer 3 new athletes to CrossFit Mississauga that sign-up for the introductory training (4 privates) and a minimum of a 3 month
membership between November 1st and December 31st  and you'll win a FREE ONE YEAR MEMBERSHIP!

***The challenge will end on December 31st 2010, no exceptions.

***All of your referrals must sign-up for the introductory training and a 3 month membership or longer.  Anyone that signs up for a
monthly membership will not count towards the competition.

***Past referrals do not count.

***Only first time athletes count.

***New athletes must join between November 1st and December 31st 2010.

3 rounds for time:
400m Farmer

100 reps for time of:
Power Clean body weight

Post time and load to comments.

 
"Rope Climbing Techniques: Legless Rope Climb" with Adrian Bozman and Carl Paoli, CrossFit Journal preview video [wmv]

Deadlift 1-1-1-1-1-1-1

Post loads to comments.

"Positive Self-Talk: Focusing on Your Goals" with Greg Amundson, CrossFit Journal preview video [wmv]

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Playing On The Rings at GSX Athletics - video [wmv]

Back Squat 1-1-1-1-1-1-1

Post loads to comments.

"Fight Gone Bad 5: Charlotte, N.C.", CrossFit Journal preview video [wmv]

Power Snatch 1-1-1-1-1-1-1

Post loads to comments.

Miranda Oldroyd does "Amazing Grace" for Barbells for Boobs - video [wmv]