Squat Clean – take 12 minutes and build to a heavy single, quickly
80% of above number 1 x 5, rest 60 seconds
3 rounds of:
15 unbroken power cleans @ 95/65
15 unbroken thrusters @ 95/65
21 unbroken pull ups
rest 2 minutes
Thanks to all who joined us for the FirePower Halloween Party on Friday night – another year of pure fun. You guys are so much fun to hang out with! This was also a busy weekend of competitive events: CrossFit Kitchener held Nightmare on Mill Street attended by Georgio Schembri, Rodd Olmstead and Justin Meyers – each competing in their first individual competitions. Amazing efforts guys. I’ll post some pics shortly.
FirePower's Kingsley Alexander (centre)
Also competing this weekend for Team FirePower was Kingsley Alexander who brought home the bronze from Boxing Ontario Provincials in one of the most difficult weight divisions of men’s boxing! Kingsley, under the guidance of esteemed professional trainer Jerome Coffee (AES & GEO’s former trainer) will be working hard to prepare for nationals in January, hoping for an Olympic spot on the team in 2012.
Finally, spread the word for all to join us at the official Reebok CrossFit FirePower launch party this Saturday. Open to the public with fun, prizes, wods, and special guests. Hoping to see you all there!