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Overhead squats: 3,3,3,3,3 For Time:  21 – 15 – 9 pull-ups wall ball – 20# (15#) kb swings – 24kg (16kg) main site

"Conor"  For time: 21 burpee box jumps 11 – 25 – 09 hang cleans front squats 21 burpee box jumps Conor, Janine's cousin, passed away last Wednesday.  He was loved by so many, and he will forever be missed.  I only knew Conor for as long as Janine and I have been together, but I

RedShed Rest Day Great week of work, considering we had a Holiday sprinkled in there!  Met some visiting CrossFitters, and some new ones as well.  Hope everyone had a great experience. Sunday is a great day for reflection, at least it is for me.  I get a chance to review the weeks prior, look at

"Pookie"  aka, "Ripped Pants" Complete as many rounds as possible in 20 minutes of: 5 kettlebell swings – 32kg (24kg) 10 push press – 95# (65#) 15 calories – rower   compare rounds to 01/31/09 not too many takers on this one last time, the garage days!

"Cindy" Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats   compare rounds to 07/29/09 Hope you had a great turkey day! We are open from 8AM-3PM today, last WOD starts at 2PM.

From our family to yours, Happy Thanksgiving! Pics from the Turkey Trot will be posted after the race. Complete as many rounds as possible….. today! 1 turkey dinner with all the trimmings 1 nap 1 pie of choice 1 nap post rounds to comments: main site   

Complete as many rounds as possible in 20 minutes of: 25 burpees 15 deadlifts – 185# (135#)     main site

For Time: 500 meter tow 21 overhead squats – 95# (65#), 21 box jumps 500 meter row 15 overhead squats, 15 box jumps 500 meter row 9 overhead squats, 9 box jumps 500 meter row main site   With Dave and JohnnyB at CF Hamilton

10 rounds for time of: 10 thrusters – 95# (65#) 10 knees to elbows   main site

RedShed Rest Day Week started off great, then we had a bit of a drop-off in attendance.  So do we need to have a cooler of beer in the gym on Fridays to get you young guns to train??  (Not happening!) As we approach the first Holiday of the "Holiday Season", we have a ton