CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236


That Monster Mash was BRUTAL! Well done folks!

2015 Centaur Classic Open

The second annual Centaur Classic Open will take place on Saturday, July 25 at CrossFit Islander. This sanctioned weightlifting competition will be an open competition for all ages, experience levels and abilities. For those wishing to qualify for the 2016 Canadian Championships, this will be an excellent opportunity to gain experience in preparation for the first qualifier coming up in the fall.

The Centaur Classic Open is in tribute to the old Centaur Weightlifting Club here in St. John’s. The first competition was a tremendous success and we’re looking forward to building on that experience.

To register for the competition, contact James ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ). The cost of registration is $20 and refreshments will be provided afterwards.

We’re also going to need volunteers for registration, plate loading, and the weigh-ins, so if you’re free, let me know!

We look forward to seeing you on the platform!

WOD 052315

Partner “Deck of Cards”

spades = wall balls (14/20)

hearts = burpees

diamonds = deadlifts (105/155)

clubs = alternating jumping lunges in place

Jokers = 400m run (run together)

Each group of two will have a shuffled deck of 54 cards. Lay the cards face down and on the count of “3-2-1 GO!” one person draws the top card and depending on the suit, will do one of the four movements above. Do the number of reps corresponding to the number on the card.

For face cards it’s 11 reps for a Jack, 12 reps for a Queen, 13 reps for a King, and 14 reps for an Ace.

This workout is for time. Take turns drawing cards and completing all reps for each movement until you are through the whole deck.


We hit this one only 4 months ago, but WOW, such amazing improvements in strength & conditioning!

This CrossFit stuff really works!

Throwback Thursday and one of our greatest photos ever! Post 2013 CFI Throwdown beers!

WOD 052215

Friday Monster Mash

5 minute AMRAP:

400m run

then AMRAP of chest-to-bar pull-ups in time remaining


5 minute AMRAP:

400m run

then AMRAP of shoulder-to-overhead (105/155) in time remaining


5 minute AMRAP

400m run

then AMRAP of toes-to-bar in time remaining


5 minute AMRAP:

400m run

then AMRAP of back squats (105/155) in time remaining

Post reps completed for each AMRAP for score.

CA$HOUT: 42 burpees (Happy Birthday Seunghee!)


Awesome work on the CrossFit Islander Test and the front squats! Good to see the massive improvements in your double unders!

Awesome job!

The link above is a great article on gym etiquette and I'm pretty lucky because all of you are pretty damn good at putting stuff away and cleaning up. I do see a few Rule #2 violations, however, and you may not be aware that stripping off plates that way can damage the bars, so go gently!

Also, don't crash your barbell back onto the J-cups after a heavy set of squats as this can damage the bars, particularly the knurl.

We should also try and minimize the dropping of barbells from overhead with only the thin 10lb plates. Those plates are not actually meant to be dropped which can be easily seen form the damage to the 10lb plates and how crazily they bounce around. I know it's hard to resist when you're extremely tired, but let's try to at least bring the barbell back to waist level before letting it fall to the floor. And I'm going to try and get the centres back in those plates ASAP!

WOD 052115


Here’s a real recent one from January 27, 2015.

Part A:

sumo deadlift: find your 1RM

Part B:

7 minute AMRAP:

7 sumo deadlift high pulls (65/95)

7 box jumps (20/24)

Step ups are permitted

RESULTS (big lifts and big scores!)


Nice work folks! Beastmode for Victoria and Rodi!

There are 9 foundational movements in CrossFit and Part B today contained 6 of them! It was a fun workout and a great indicator of where you may have weaknesses.

WOD 052015

Part A:

When I first opened CFI back in February of 2012 I came up with this workout and decided to make it a benchmark. Have fun with it!

CrossFit Islander Test

This workout consists of 5 movements and it’s 2 minutes of work followed by 3 minutes of rest. Post total number of reps completed for score.

The movements must be completed in the order they appear.

double unders

calorie row




BONUS POINTS: 1 point for every 20 seconds in a static hang and 1 point for every 30 seconds in a plank.

Part B:

front squat: find your 3RM



Two big crews for “Victoria 2-4” today! Once again we were running in the rain, but that didn't stop us from crushing this tough little chipper!

Great work everyone, now enjoy the rest of the holiday.

And happy birthday Becci!

WOD 051915

Part A:

Tabata strict pull-ups

A Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated for 8 intervals.

Post total reps completed for score.

Part B:

For max reps:

45 seconds of shoulder press (65/95)

45 seconds rest

45 seconds of overhead squats

45 seconds rest

45 seconds of push press

45 seconds rest

45 seconds of front squats

45 seconds rest

45 seconds of push jerks

45 seconds rest

45 seconds of back squats

Post total reps completed for score.


The "The Horrible Hundred" certainly lived up to it's name! Well done folks!

Matt Breen dropped off some goodies from Cavedog.

Got a box of gym chalk and there are a bunch of shaker cups so if you’d like one, grab one the next time you’re in.

Also got a bunch of coupons that are good for 15% off your next supplement order and just by using it you’ll be entered for a draw for a trip for two anywhere in North America and the deadline is May 31st.

Thanks Cavedog!

We’ll be open at 11 and 12 only on Monday for the Victoria Day holiday, so if you’re around come on in and give the workout a go!

We’ll be doing a slightly newer version of the workout we’ve done over the past two years with a slight change in the rep scheme to reflect the holiday. It’ll be 24 reps instead of 20!

Hope to see everyone!

WOD 051815

“Victoria 2-4”

For time:

250m run

24 clean & jerks (95/135)

250m run

24 pull-ups

250m run

24 burpee box jumps (20/24)

250m run

24 kettlebell swings (53/70)

250m run

24 back squats (95/135)


Great job folks! Ring push-ups and running in the sunshine, nothing like it!

WOD 051615

Partner WOD

"The Horrible Hundred"

For time:

100 burpees

100 double unders

100 toes-to-bar

100 walking lunges

100 push-ups

100 box jump overs (20/24)

100 kettlebell swings (35/53)

100 air squats

100 shoulder-to-overhead (35/45)

100 Partner medicine ball (14/20) sit-ups

Only one person works at a time and divide all work evenly.


Way to crush that Throwback workout! MASSIVE improvements!

A couple of big PRs today for Tyson and Darren!

WOD 051515

For time:

800m run

30 ring push-ups

400m run

20 ring push-ups

200m run

10 ring push-ups




Great job on Danny gang! I don’t normally throw a strength session after a Hero WOD, but it’s nice to be able to see how much you’re able to recover after a tough workout that has heaps of cardio. Nature doesn’t make any distinction when it comes to physical movement, so it’s good to be prepared for anything!

WOD 051415


This one's from July 15, 2014.

Part A:

EMOM for 10 minutes: 3 shoulder press (AHAP)

AHAP – as heavy as possible; you choose the load, but it stays the same across all 10 sets

Part B:

4 rounds for time:

250m run

25 wall balls (14/20)



Great job on the overhead squats today!

WOD 051315

Part A:



20 minute AMRAP:

30 box jumps (20/24)

20 push press (75/115)

30 pull-ups

Oakland SWAT Sergeant Daniel Sakai, 35, was killed on March 21, 2009 in the line of duty. He is survived by his wife Jenni and daughter Jojiye.

Part B:

back squat: 6-6-6-6-6-6 @ 80% of 1RM

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