???????????Alex Possamai has joined the CrossFit Mississauga team as Owner/Manager and we are all excited for the knowledge and experience he brings to the gym.

Alex built CrossFit Bolton from the ground up on the same hard working principles that CFM was built on.  In fact, Alex will be the first to tell anyone that his was the first sweat to stain the floor in the original CFM.

Alex has competed in many CrossFit competitions and the Fire Fighter Combat Challenge competition with good results.

We will be holding a meeting on Tuesday, August 31st at 8pm for those of you with questions and that haven't had the opportunity to meet Alex yet.

WARM UP

400m Run
10 Burpees
20 Push Ups
20 Dislocates
2 Rounds

SKILLS

Hang Snatch

WOD

"Hang Snatch Progression"

Perform 1 Hang Snatch @ 75/55 on the first minute, 2 the second minute, 3 the third and so on until you are unable to complete your current minute.

WARM UP

21-15-9 of Push Ups and Air Squats

SKILLS

Front Squat

WOD

50-40-30-20-10 of:

Front Squats @ 95/65
Push Ups

WARM UP

400m Run
20 Dislocates
20 Burpees
20 Pull Ups

SKILLS

Deadlift

WOD

7 Deadlifts @ 225/155
12 Burpees
20 Air Squats
5 Rounds

WARM UP

400m Run
10 Deadlifts
10 Back Squats
10 Presses

SKILLS

Power Clean

WOD

2 Power Cleans every minute on the minute for 15 minutes @ as heavy a weight as you can manage. 

The gym will be open from 9am to 12pm on Monday September 6th. 

Click on the schedule tab to see the gym schedule.  This will be the schedule until further notice.

We will be cleaning the gym thoroughly on Monday at 12pm if anyone wants to help out.

25 Pull Ups
20 Burpees
25 Push Ups
20 Burpees
25 Deadlifts @ 135/95 

3 Minutes Rest, 3 Rounds

WARM UP

400m Run
5 Minutes of Double Under Practice

SKILLS

Push Jerk

WOD

50 Push Jerks @ 135/95
40 HP Cleans
30 Burpees
20 Pull Ups
10 OH Squats @ 135/95 

WARM UP

400m Run
5 Minutes of Pistol Practice

SKILLS

Clean

WOD

30 Cleans @ 95/65
30 Burpees 
20 Cleans @ 95/65
20 Burpees
10 Cleans @ 95/65
10 Burpees 

WARM UP

400m Run
20 Dislocates
20 Presses

SKILLS

Push Press

WOD

Push Press
5-5-3-3-3-1-1 

WARM UP

400m Run
20 OH Squats
20 Burpees

SKILLS

Snatch

WOD

30 Snatches (Any Technique) for time @ 135/95 

WARM UP

400m Run
20 Air Squats
20 Pull Ups

SKILLS

Air Squat

WOD

20 Pull Ups
40 Air Squats
5 Rounds 

21-15-9 of:

Thrusters @ 75/55
Pull Ups

5 min. Rest

30 Power Clean and Jerks @ 115/75
15 Burpees 

WARM UP

400m Run
25 Burpees

SKILLS

Burpee

WOD

200m Run
7 Burpees
Max Rounds in 12 Minutes 

WARM UP

400m Run
20 Dislocates
10 Power Snatches

SKILLS

Snatch

WOD

Attempt to find your 1 rep max Snatch.  Once you are confidant you cannot go any heavier, do as many snatches as possible in 10 minutes at 75% of that weight.  Post your Max Snatch and the number of reps. (Ex. - 170/27) 

WARM UP

400m Run
5 Minutes of Skipping
20 Dislocates

SKILLS

Pull Up

WOD

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
400m Run

3 Rounds 

WARM UP

400m Run
21-15-9 of:
Push Ups
Air Squats

SKILLS

Front Squat

WOD

10 Front Squats @ 185/115
20 Clapping Push Ups
5 Rounds 

WARM UP

50 Double Unders
20 Burpees
20 Dislocates

SKILLS

Push Press

WOD

5 Hang Power Cleans
5 Front Squats
5 Push Press

You must perform this entire set unbroken.  Work up to the heaviest load possible.  There is no timer involved in today's WOD.  Rest as needed in between sets, post your highest weight as your score.

Clean and Jerk 
1-1-1

then...

40-30-20-10 of:

45 lbs. plate overhead lunges
Jumping Squats 

WARM UP

400m Run
10 Hang Cleans
10 Thrusters
20 Dislocates

SKILLS

Hang Clean

WOD

Hang Power Clean
3-3-3

Power Clean
2-2-2

Clean
1-1-1 

WARM UP

400m Run
20 Burpees
20 Dislocates

SKILLS

OH Squat

WOD

100 OH Squats @ 95/65 for time, but every time you drop or put down the bar you must run 200 meters. 

WARM UP

400m Run
10 Pull Ups
15 Push Ups
20 Air Squats

SKILLS

KB Swing

WOD

1 min. of KB Swings @ your choice of weight (Make it heavy but manageable)
1 min. of Push Ups
1 min. of Pull Ups
1 min. of Rest
5 Rounds 

WARM UP

400m Run
21 KB Swings
12 Pull Ups

SKILLS

Split Jerk

WOD

Clean and Jerk
2-2-2-2-1-1 

WARM UP

400m Run
20 Burpees
20 Pull Ups

SKILLS

Deadlift

WOD

35 Deadlifts @ 225/155
35 Burpees
35 Push Ups
35 Air Squats
2 Rounds for time. 

"Helen"

400m Run
21 Kb Swings @ 53/35
12 Pull Ups

3 Rounds 

WARM UP

400m Run
21 Pull Ups
10 Burpees

SKILLS

Handstand Push Ups

WOD

21-15-9 of:

Power Cleans @ 155/115
Hand Stand Push Ups 

WARM UP

400m Run
20 Dislocates
20 Burpees

SKILLS

Deadlift

WOD

Deadlift
3-3-3

Press
1-1-1 

WARM UP

5 Minutes of Skipping 
20 Dislocates
10 Burpees

SKILLS

Strict Pull Up

WOD

Max Rep Set of Strict Pull Ups
Max Rep Set of Push Ups
3 Minutes Rest, 5 Rounds

WARM UP

20 Burpees
20 Pull Ups
20 Push Ups

SKILLS

OH Squat

WOD

12 Burpees
7 OH Squats @ 135/95
Max Rounds in 12 Minutes