Workout of the Day : Reebok CrossFit FirePower

By: Firepower Training  09-12-2011

Squat Clean – take 12 minutes and build to a heavy single, quickly
80% of above number  1 x 5, rest 60 seconds
“fright night”

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!

Other products and services from Firepower Training


Coaches Corner : Reebok CrossFit FirePower

My legs need to be able to squat more than a toothpick with teddy bears tied to the ends, I need to be able string more pull ups together without it feeling like someone threw lava rocks at my forearms, and I need to lose the mindset that I would rather be stabbed in the eye with a hepatitis infected needle than run for more than 20 meters.


Member Achievements : Reebok CrossFit FirePower

I accepted the fact that this workout would be my first after a week off, and as a result, negated the use any of my normal, tired excuses for putting on a less than stellar performance. In all of CrossFit the clean is bar-none my favourite movement.


News & Views : Reebok CrossFit FirePower

1 beer/glass of wine, a bite of bread or dinner roll, a handful of fries/chips, a forkful of paste/rice, etc. Expect to feel great, get stronger, loose weight, increase energy, and sleep like a baby. Performance: “Angie”- For time: 100 pull ups, 100 push ups, 100 sit ups, 100 squats. Reebok CrossFit FirePower’s 45-Day Paleo Challenge: Wed Oct 19th to Fri Dec 2nd. Simply order chicken, fish or steak with veggies.


Team FirePower Events : Reebok CrossFit FirePower

You would get one extra bonus point for everyday you participate in a CrossFit workout at FirePower. Bring your raw veggies and fruit to the gym with containers and bags & have them returned cut. You will be required to keep track of your eating in a Nutrition log. You eat nothing but meat, veggies, some fruit, nuts and seeds. What is Paleo Eating & Why Should I Do It?. You had a small amount of “not real food”.