Tuesday May 1, 2012


A. Deadlift (Touch and Go) 10-10-10

B. For Time:
    42 KBS
    21 HSPU
    30 KBS
    15 HSPU
    18 KBS
      9 HSPU

- Rest 1 Min - 

15 Burpees

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Heart Surgeon Speaks Out On What Really Causes Heart Disease

Monday April 30, 2012

Heather Gillespe takes 2nd at Canada West Regionals


A. Front Squat

B.  "Double Wall Ball Fran?!?"
       42 Wall Ball
       21 Pull-Ups
       30 Wall Ball
       15 Pull-Ups
       18 Wall Ball
        9 Pull-Ups

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Who says CF is only for young people? Top 2 females at Canada West Regionals, Angie Pye 36 and Heather Gillespe 32.

52 Uses for Coconut Oil – The Simple, The Strange, and The Downright Odd!

Saturday April 28, 2012

Marty representing O-Town!

In Teams of 2:
400m Run
300 DUs
200 Squats
100 Push Ups
400m Run
100 Pull-Ups
150 KBS
200 Sit-Ups
400m Run

Sweat RX Mag Winter Issue 2011

Sweat RX Mag Spring Issue 2012

Friday April 27, 2012


A. Clean

B. "Grace"
      30 Clean and Jerk 65/45

    - Rest 1 Min - 

     30 Pull-Ups

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"If we all did the things we are capable of doing, we would literally astound ourselves."
-Thomas Alva Edison

Thursday April 26, 2012


A. Push/Split Jerk

B. For Time:
      Alternating DB Snatch 100/70
      5 Burpee Box Jumps btwn each set

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15 Things You Should Give Up To Be Happy

Wednesday April 25, 2012


A. Gymnastics

B.12 Min AMRAP
    40 DUs
    20 Push Ups
    10 C2B

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One Person

Tuesday April 24, 2012


A. Snatch

B.  3 Rounds for Quality Reps:
     1 Min on/30s Off
      Deadlift 100/70
      Hollow Hold

Monday April 23, 2012

This ones for you Lebelle

A. Back Squat 1-1-1

B.   5 Rounds for Time:
       15 Front Squat 60/45
       15 Pull-Ups

Saturday April 21, 2012


In Teams of 2:
2 Rounds for Max Reps:
2 Min Deadlift
2 Min Wall Ball
2 Min Pull-Ups
2 Min Sit-Ups/GHD
2 Min Burpee Box Jump
2 Min DUs
2 Min Rest

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Sugar Stacks - Check out this website to see how much sugar is in your food

Friday April 20, 2012

One pound of fat, not such a small loss after all...

A. Front Squat

B. "Lawson"
     12 Min AMRAP
     4 Hang Cleans 100/60
     8 Push Ups
    12 Jump Squats

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Skinny Fat


Thursday April 19, 2012

Do these Squats Make our Butts Look Big?

A. Deadlift 3-3-3

B. 21-15-9
     Burpees (jump on plate)

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If anyone is interested in doing a team comp in Mtl, either RX or Mod, please email Everett at e_sloan@me.com.

Wednesday April 18, 2012


A. Gymnastics

B. 3 Rounds for time:
     75 DUs
     20 Pistols (10R/10L)
     10 HSPUs

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Tuesday April 17, 2012


A. Strict Press
     Push Press x Map Reps @  Max Strict Press Weight

B.  3 Rounds for Max Reps:
      90s Power Clean 70/50
      90s Wall Ball
      30s Rest

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Self-Sabotage: The Enemy Within

Monday April 16, 2012



B. 10-9-8-7-6-5-4-3-2-1
     Box Jump 30/24
     GHD sit-up

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Saturday April 14, 2012

Good luck to Everett & Lando, Lindsay & Jen and Melisa & Becca who are all competing in CompWOD this weekend.


Coaches Choice

What would you do if you knew you couldn't fail?

Friday April 13, 2012


A. Clean and Jerk

B. 10 Min AMRAP
     5 Strict Pull-Ups
     5 HSPUs
     20 Squats

    - Rest 2 Min - 

      35 Burpees for time

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How to Gain Weight and Build Muscle

Thursday April 12, 2012

Family Photo

A. Back Squat 3-3-3

B. For Time:
     18 DB Snatch - R
     18 DB Snatch - L
     18 Ring Dips
     400m Run
     15 DB Snatch - R
     15 DB Snatch - L
     15 Ring Dips
      200m Run
     12 DB Snatch - R

     12 DB Snatch - L
     12 Ring Dips
     100m Run
      9 DB Snatch - R

      9 DB Snatch - L
      9 Ring Dips
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Sugar is...

Wednesday April 11, 2012


A. Handstand/Handstand Push-up/Handstand Walk

B.   9 Min AMRAP
      3 Burpees
     21 Double Unders

    - 2 Min Rest - 

      50 Box Jumps

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Don’t Make My Mistakes: The 10 Things I’ve Learned From Doing Crossfit

 Skins are in! Your orders are bundled with your order form, please take yours and try not to separate the other orders.

Tuesday April 10, 2012


A. Deadlift 5-5-5

B. 3 Rounds for Quality:
In 1 Min perform the following, rest remaining  time:
      Min 1: 150m Row
      Min 2: 20 KBS
      Min 3: 15 Pull-Ups
      Min 4: 20 GHD Sit-Ups

Monday April 9, 2012

**Please note the 1900-2000 class is cancelled today**


A. Thrusters x 2

B. 4 Rounds for Time:
    15 Wall Ball
    15 Box Jump
    15 Push Ups

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What Eating Too Much Sugar Does to Your Brain

Saturday April 7, 2012


In teams of 2, complete the following:
100m Waiters Walk x 10 55/35lb DBs
10 Rounds**:
10 DB Snatch 55/35 DB
10 T2B
10 Box Jumps
10 Push-Ups
100m Sprint x 10

**Perform minimum 2 TGUs (2/1.5p) while your partner is working. 

20 Common Grammar Mistakes That (Almost) Everyone Makes

Thursday April 5, 2012

Check out the Schedule page for Good Friday hours
How much sugar are you drinking?

A. Snatch

B. 3 Rounds for Time:
    400m Run
    15 C2B Pullups
    10 Slam Ball

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Is Sugar Toxic - CBS

Wednesday April 4, 2012

Check out the Schedule page for Good Friday hours.


A. Back Squat 5-5-5

B. For Time:
     Thrusters 60/45

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“Men are disturbed not by things that happen but by their opinion of the things that happen.”- Epictetus

       Marc making the hard look effortless...

Tuesday April 3, 2012

Check the Schedule page for Good Friday hours


A. Weighted Pull-Ups
B. For Time:
    400m Run
    50 Squats
    300m Run
    50 KBS
    200m Run
    50 Sit-Ups
   100m Run

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Monday April 2, 2012

Great time on Saturday! Thank you to everyone who came out and an amazing surprise from our O-Town family with Anniversary gifts!! You guys are amazing and we are so fortunate to have you all in the O-Town family.

Check out the schedule page for Good Friday hours.

Sorry Brett...

A. Clean and Jerk

B.15 Min AMRAP
    5 Ring Push-Ups (click for demo)
   10 Alternating Pistols
   20 DUs

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