Filthy Fifty!!

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – TONIGHT  – Wednesday, Feb. 22/12 @ 7:45pm.

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

WOD:

Another surprise!!!!!

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

nice work on those burpees Luc!! Keep up the great work!!

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – Wednesday, Feb. 12/12 @  7:45pm.

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

WOD:

it’s a surprise!!!!

Skill work: pick your demon (5 minutes)

Have fun!!  Post your results to comments.

Kate doing her warm-up.

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

WOD:

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Skill work: Pick  your demon (5 minutes)

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

WELCOME BACK TANIA! We missed you! Atta get height on your double unders!!

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There will be a group workout at CFD on Saturday, Feb. 18/12@ 10:30am (**NEW**  ARRIVE AT 10AM TO WARM-UP AND BE READY TO ROLL AT 10:30AM) – $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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Strength:
Snatch
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Nice work Julien!!

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Denis will be hosting an Olympic Lifting Night @ CFD –  TONIGHT – THURSDAY, Feb. 16/12 @ 7pm. Come join-in for some great learning and practice!!

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There will be a group workout at CFD on Saturday, Feb. 18/12@ 10:30am (**NEW**  ARRIVE AT 10AM TO WARM-UP AND BE READY TO ROLL AT 10:30AM) – $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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Strength:
Press
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:

21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

Peter Egyed 4:45.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Good job!!

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Denis will be hosting an Olympic Lifting Night @ CFD –  THURSDAY, Feb. 16/12 @ 7pm. Come join-in for some great learning and practice!!

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – TONIGHT  – Wednesday, Feb. 15/12 @ 7:45pm.

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

WOD:
a SURPRISE!!!!!!!!!!!! 

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Happy Valentine's Day!! Joyeuse St-Valentin!!

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HAVE YOU REGISTERED YET?!?!?!?  IF SO, RIGHT ON!!  BE SURE TO FIND TEAM CFD AND REGISTER FOR IT!!  IF NOT, WHAT ARE YOU WAITING FOR?!?!  GET YOUR A$% IN GEAR AND REGISTER NOW!!!!   Attention All CFDers!!! 2012 CrossFit Games Open registration has started (the Open itself begins on February 22) – be sure to register!!!! (http://games-beta.crossfit.com/) Let’s do this!!!!!  3-2-1 GO!!!!!!!!!!!!!!  Thaaaaat’s it!!!!!!

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – Wednesday, Feb. 15/12 @  7:45pm.

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

WOD:

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

James Hobart 18:18, Dave Hamel 19:13. Post time to comments.

Skill work: pick your demon (5 minutes)

Have fun!!  Post your results to comments.

CONGRATS to Andre on his first MU last week!!! Keep up the great work!!!

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

WOD:

“Erin”

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Skill work: Pick  your demon (5 minutes)

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

nice work boys!

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There will be a group workout at CFD on Saturday, Feb. 11/12@ 10:30am (**NEW**  ARRIVE AT 10AM TO WARM-UP AND BE READY TO ROLL AT 10:30AM) – $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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Strength:
Snatch
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
Five rounds for time of:
Run 800 meters
9 muscle-ups (or 36 pull-ups/ring rows & 36 dips/push-ups)

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results to comments.

Winter Yoga Sessions
Where: 1569 Melanson Road (upstairs)
When: Tuesdays 7h30-8h45 pm
Classes start February 7th, 2012
Price: for 8 sessions/8 weeks
Adults: 65$ / Students: 35$ or 10$ per session
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Yoga for beginners
Where: 1569 Melanson Road (upstairs)
When: Saturdays from 8h45-10h am
Classes starting on February 11th, 2012
Price: for 8 sessions/8 weeks
Adults: 65$ / Students: 35$ or 10$ per session
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Offered by Natasha Léger, certified Kripalu instructor.
 Maximum of 14 participants.
To reserve your place please contact Natasha at 874-2092 or by email, Natasha.leger@gnb.ca. 
Yoga is easily adaptable for everyone; it doesn’t matter of your age, physical condition or any physical injury/physical pain.
Everyone is Welcome!
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Session Yoga Hiver
Où : 1569 Chemin Melanson (salle du haut)
Quand : mardi 7h30-8h45
Les classes débutent le 7 février, 2012
Prix : pour une duré de 8 sessions
Adulte : 65$ / Étudiants : 35$ ou 10$ la session
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Yoga pour débutant
Où : 1569 Chemin Melanson (salle du haut)
Quand : samedi 8h45-10h
Les classes débutent le 11 février, 2012
Prix : pour une duré de 8 sessions
Adulte : 65$  /  Étudiants : 35$ ou 10$ la session
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Offert par Natasha Léger, instructrice certifié.
Maximum de 14 participants.
Pour réserver votre place SVP me contacter au 874-2092 ou par courriel, Natasha.leger@gnb.ca.
Le yoga est facilement adaptable pour tout le monde, peut importe l’âge, condition médical ou blessure/douleur physique.
Tout le monde est bienvenu !