CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236

info@crossfitislander.ca


122214

Saturday's Partner WOD was a fun one! Well done everyone!

The CFI Christmas Party was an absolute blast!

huge thank you to Cynthia and Chris for hosting an amazing party! It was truly a fabulous time and it was great to see those we work out with every day wearing something other than sweaty t-shirts, tanks, shorts and chalk. It did take a while, however, for many to recognize Chris because he was wearing a shirt!

We celebrated Chris turning 50, we celebrated Christmas and we celebrated our fitness. Thank you all for coming out and happy holidays!

2015 is looking very fit!

What a cake!

WOD 122214

Part A:

thruster: 15 minutes to establish a 5RM

The bar must be taken from the floor.

Part B:

For time:

25 burpee box jumps (24/30)

50 toes-to-bar

75 thrusters (35/45)

100 double unders

BOOTCAMP

Part A:

dumbbell thruster: 5-5-5-5-5

Part B:

For time:

25 burpee box jumps

50 sit-ups

75 air squats

100 single unders

122014

The holiday season is upon us and we hope you all have a safe, happy and healthy one!

Here is our holiday schedule and few important reminders!

Saturday, December 20th @ 8pm

CrossFit Islander Party at Cynthia and Chris’ house. Hope to see you there!

Monday, December 22nd

Iris Kirby House Donation

I’ll be handing over our donations for Iris Kirby House next Monday morning, so for anyone who hasn’t donated yet, but would like to, you have until this weekend to do so. A big thank you to everyone who has donated thus far and I’ll be posting the total amount raised next Monday.

Wednesday, December 24th

WOD “The 12 days of Christmas” @ 6, 11 and 12

Thursday, December 25th

CFI closed – Merry Christmas!

Friday, December 26th

Boxing Day “Strength WOD” @ 11 and 12

Saturday, December 27th

Regular hours

Sunday, December 28th

Regular hours

Monday, December 29th

Regular hours

Tuesday, December 30th

Regular hours

Wednesday, December 31st

New Year’s Eve WOD @ 6, 11 and 12

Thursday, January 1st

CFI closed – Happy New Year!

Friday, January 2nd

Normal CFI class schedule resumes

Sunday, January 4th

CrossFit Kids classes resume

WOD 122014

With a partner!

3 minute AMRAP:

20 pull-ups

40 hand-release burpees

60 kettlebell swings (53/70)

80 lateral jumps over PVC (20/24)

100 partner medicine ball sit-ups (20)

REST 2 MINUTES

5 minute AMRAP:

20 pull-ups

40 hand-release burpees

60 kettlebell swings (53/70)

80 lateral jumps over PVC (20/24)

100 partner medicine ball sit-ups (20)

REST 2 MINUTES

For time:

20 pull-ups

40 hand-release burpees

60 kettlebell swings (53/70)

80 lateral jumps over PVC (20/24)

100 partner medicine ball sit-ups (20)

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

Post the number of reps completed for each AMRAP and your time for score.

121914

WOD 121914

Part A:

EMOM for 10 minutes: 3 front squats @ 70% of 1RM (pause for 3 seconds at the bottom of each squat)

Part B:

Alternating Tabata for max reps:

wall balls (14/20)

toes-to-bar

A Tabata interval is 20 seconds of work, followed by 10 seconds of rest, repeated for 8 intervals. We’ll be alternating the two movements above for a total of 16 intervals.

121814

Great job on "13.1" everyone! Only 70 days to the 2015 Open!

WOD 121814

THROWBACK THURSDAYS

We’re going to revisit a workout from January 9, 2014.

Part A:

alternating lunge in place with bar in back rack: 4-4-4-4-4 (4 lunges total, 2 per leg)

Part B:

For time:

50-40-30-20-10 reps of:

walking lunges

sit-ups

Part C:

max reps strict pull-ups

RESULTS

121714

There’s a fabulous story in today’s Telegram of CrossFit Islander’s very own Chris Crotty. Chris has been a member of our community for a little over a year and he’s an amazing example of how much you can achieve by working hard and eating clean.

Be sure to check it out if you haven't yet!

WOD 121714

Part A:

power snatch: 3-3-3-3-3 (touch and go at the floor only)

Part B:

BENCHMARK WEDNESDAY

“13.1”

17 minute AMRAP:

40 burpees

30 snatch (45/75)

30 burpees

30 snatch (75/135)

20 burpees

30 snatch (100/165)

10 burpees

AMRAP snatch (120/210)

For the burpees, you must jump to a target with both hands that is at least 6 inches above your max reach.

BOOTCAMP

Part A:

push press: 3-3-3-3-3

Part B:

15 minute AMRAP:

25 burpees

20 calorie row

20 burpees

20 calorie row

15 burpees

20 calorie row

10 burpees

Row as many calories as possible with any time remaining.

121614

Big deadlifts and a tough chipper! Well done, folks!

WOD 121614

Part A:

power clean: find your 1RM

Part B:

5 rounds for time:

10 power cleans (65/95)

20 back squats (65/95)

100m run

121514

Our elf left a note for the kids, saying she’d be back tomorrow.

It looks like Elly spent the night at CrossFit Islander, working on her weaknesses!

Great bunch for Saturday's Partner WOD! Well done gang!

Great job on “Iris Kirby 350” everyone and thank you for the donations!

The donation box will be at the gym all next week, so if you didn’t get a chance to make a donation, please do so and if you’d like to do the burpee workout, go for it! I want to see MORE names on this whiteboard!

WOD 121514

Part A:

deadlift: find your 1RM

Part B:

A big tough chipper! Chip chip hooray!

For time:

10 deadlifts (185/275)

20 pull-ups

30 box jumps (20/24)

40 kettlebell swings (35/53)

50 double unders

40 kettlebell swings (35/53)

30 box jumps (20/24)

20 pull-ups

10 deadlifts (185/275)

121314

Here’s little Charley in her cool t-shirt after watching daddy Ryan do burpees at last year’s Iris Kirby House Fundraiser workout!

Don’t forget that our Iris Kirby House Fundraiser workout to help victims of domestic abuse is this Sunday. It’s CrossFit Kids at 10am, CrossFit Teens at 11am and the adults go at noon! Last year was a tremendous success, and we’re hoping to repeat it again! For anyone who can’t make it on Sunday, tomorrow (Saturday) is an option as well!

Iris Kirby House provides shelter, second-stage housing, outreach and other services to women experiencing relationship abuse. Iris Kirby House aims to be a safe haven for women and children who have had to flee their homes due to domestic abuse. With Christmas just around the corner, what better way to spread some cheer than by helping out those less fortunate than ourselves?

We’re going to be doing a few burpees. There are pledge sheets available and there will be a donation box at the gym. Bring a family member or a friend because everyone can do burpees and the more the merrier!

Hope to see you all there!

WOD 121314

Partner “Fight Gone Bad” Deck of Cards

spades = wall balls (14/20)

hearts = sumo deadlift high pull (55/75)

diamonds = box jumps (20)

clubs = push press (55/75)

joker = 50 calorie row (25 calories each)

Each group of two will have a shuffled deck of 52 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.

121214

WOD 121214

Part A:

back squat: 3-3-3-3-3

Part B:

On a 15 minute running clock for max reps:

5 minutes of calorie rowing

4 minutes of push-ups

3 minutes of hang power cleans (80/115)

2 minutes of walking lunges

1 minute of wall climbs

121114

Great job on "14.2" everyone! We may see it again, you never know!

WOD 121114

THROWBACK THURSDAYS

Here’s a fun looking core blaster from October 1, 2013!

Part A:

split jerk: 3-3-3-3-3

Part B:

10 minute AMRAP:

toes-to-bar

This workout starts with 1 burpee. When the clock hits minute 1, do 2 burpees. When the clock hits minute 2, do 3 burpees, and continue in this fashion until you reach the 10 minute time cap. Post total number of toes-to-bar completed for score. It’s a 1-rep penalty for any burpees missed.

Part C:

2 minute plank

then;

max reps Russian medicine ball twists (14/20)

then;

2 minute plank

Post total number of Russian medicine twists completed for score.

Take 10 seconds only to transfer from the plank to the medicine ball and then back to the plank.

For any rest break required during the planks, deduct 5 reps from your score.

RESULTS

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