Crossfit Dieppe

TGIFF!! May 18/12

CFD — Fri, 18 May 2012 07:00:52 +0000

Please note that CrossFit Dieppe will be closed on Monday, May 21, 2012 for Victoria Day. Thank you! / Veuillez prendre note que CrossFit Dieppe sera fermé lundi le 21 mai 2012 pour la Fete de la Reine. Merci!

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There will be a group workout at CFD on Saturday, May 19/12. Doors open at 9:30am to arrive and start warming-up – beginners’ heat @ 10:00am and rest of gang @ 10:30am (be sure to arrive ahead of time to warmup and be ready to roll at the time of your heat) – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!! COME SEE, COME CHEER, COME TRY!!! See you all then for some CFD-style fun!!!

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WODBOOKS – we will be doing another order of WODBOOKS. These will have a new cover and have two-days per page. Inbox me or comment to reserve yours. $25 each – please pay by Friday, May 25/12. Thanks!

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ROGUE ORDER – We will be placing a Rogue order in the coming days. If anyone wants anything, inbox me your wishlist with all the details and we need your payment by tomorrow (Friday, May 18/12). Thanks!

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CROSSFIT DIEPPE T-Shirts for SALE!!!
We will be selling some Crossfit Dieppe t-shirts at the gym (available now), $15/each!! Please support our athletes who took part in the CrossFit Games Canada East Regional in Toronto this past weekend!! T-shirts in Red and in Black….different sizes available from xs-xl (First Come…First Serve!!)

To see pictures, click here.

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Strength:
Snatch
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

Skill work: Pick your demon (5 minutes)

Have fun!! Post your results !!!!!!!!!!!!

WODBOOKS

CFD — Thu, 17 May 2012 14:08:49 +0000

Rogue Order

CFD — Thu, 17 May 2012 14:06:08 +0000

Thursday – May 17/12

CFD — Thu, 17 May 2012 07:00:13 +0000

Steph and Matt @ Regionals

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To see pictures, click here.

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Strength:
Press
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
2 rounds for time of:
35 Double-unders
35 Back extensions
35 Box jump, 20 in. box
35 Sit-ups
75 ft. Walking lunge
35 Burpees

Skill work: Pick your demon (5 minutes)

Have fun!! Post your results !!!!!!!!!!!!

Closed – Monday, May 21/12 / Fermé – lundi le 21 mai 2012

CFD — Wed, 16 May 2012 18:50:04 +0000

Still T-Shirts available!!

CFD — Wed, 16 May 2012 18:48:28 +0000

: Front of shirts

: Back of shirts

Saturday Group WOD – May 19/12

CFD — Wed, 16 May 2012 18:45:59 +0000

Wednesday – May 16/12

CFD — Wed, 16 May 2012 07:00:50 +0000

Ryan @ Regionals

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Strength:
Clean
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
“Jag 28”
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

Jeff Leonard 18:58.

Skill work: Pick your demon (5 minutes)

Have fun!! Post your results !!!!!!!!!!!!

Tuesday – May 15/12

CFD — Tue, 15 May 2012 07:00:19 +0000

Be sure to watch this video from the Regionals – featuring Team CFD (Matt Bourque and Steph Roy)!!!!!

http://games.crossfit.com/video/event-summary-canada-east-team-workout-3

(top row, from left) Tony, Ryan, Renee, Matt, Julie (botton row, from left) Mike, Steph, Nat, Cyn

Every one of us at CFD is sooooo very proud of our 9 athletes!!!!!!! Thanks also to those who went to cheer and support!!!!! Mike LeBlanc finished 9th; Renee Martin 8th; Natalie Cormier 24th and Team CFD in 13th!!!!!!!!!!!!!!!! WOWOWOWOWOWOW!!!!!!!!!!!!!!!!!!!!!!!!!! Super proud of each of you!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

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Strength:
Back squat
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
2012 CrossFit Games Regional: Individual Event 6

For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24″ box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups

Ben Smith 13:24.

Skill work: Pick your demon (5 minutes)

Have fun!! Post your results !!!!!!!!!!!!

TGIFFFF!!! May 11/12

CFD — Fri, 11 May 2012 07:00:24 +0000

Happy Mothers' Day!! Bonne fete des meres!!

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***UPDATE*** There will be a group workout at CFD on Saturday, May 12/12@. Doors open at 9:30am to arrive and start warming-up – beginners’ heat @ 10:00am and rest of gang @ 10:30am (be sure to arrive ahead of time to warmup and be ready to roll at the time of your heat) – $5 each. ALL ARE WELCOME, THE MORE, THE MERRIER!! COME SEE, COME CHEER, COME TRY!!! See you all then for some CFD-style fun!!!

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REMINDER – please note we will be closed on Monday, May 14, 2012 in support of all our athletes and coaches and fans who are travelling to Toronto to compete and cheer in the 2012 CrossFit Games Canada East Regionals. Sorry for the inconvenience and thank you for your understanding and support! Merci!

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Strength:
Snatch
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
Start with run or row 800m
followed by three rounds of:
* 5 handstand push-ups
* 10 front squats (115#/80#)
* 15 toes to bar
* 20 double unders
Finish with another 800m run or row

Skill work: Pick your demon (5 minutes)

Have fun!! Post your results !!!!!!!!!!!!