Feb 08 2016

Tuesday February 9, 2016

leg dayWarm up: 3rnds
10 Clapping Push ups
10m Bear Crawl
10 Squats

Mobility: Quads

Skill: Push Jerks
4 x 5 reps

WOD: 5rnds
6 Squat Cleans 135/95
3 Jerks 135/95
9 Box Jumps 24/20

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Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-february-9-2016/

Feb 07 2016

Monday February 8, 2016

MondayWarm up: 3 rnds
10 Spiderman Walks
15 Slam Balls

3 x 10 Duck Walk Steps

Skill: 3 rounds
Max Ring Dips
Max Unbroken T2B

WOD: 3rnds at 100% effort
250m Row
10 KB swings
10 Burpees
10 KB swings
10 Burpees
10 KB Swings
250m row
rest 2mins

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Permanent link to this article: http://crossfitfortis.ca/wod/monday-february-8-2016/

Feb 07 2016

Saturday February 6, 2016

heavy1WOD: in Partners of 3

225 reps of each of the Following

Pull ups
Ring Push ups
Wall Balls
Toes to Bar

Clusters 95/65
Push Press 95/65
Cleans 95/65

Front Squats 135/95
Deadlifts 135/95

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Permanent link to this article: http://crossfitfortis.ca/wod/saturday-february-6-2016/

Feb 07 2016

Friday February 5, 2016

Happy Birthday to Steve.


Friday Choice day


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Permanent link to this article: http://crossfitfortis.ca/wod/friday-february-5-2016/

Feb 05 2016

Friday Night Lights

Open 2016 banner


It is now February, which means that the CrossFit Games Open season is here!!!

For those of you who are new to this and have no clue what I am talking about, let me fill you in.  The CrossFit Games Open is a 5 week online qualifier to find the fittest athletes and guide them through regional competitions to determine who will make an appearance to the grandest CrossFit competition there is; The CrossFit Games.
WithGames2013_TickesonSaleMonday_rotator1 that being said it is also more than just a competition for the Elite of the Elite.  It is for everyone, whether you are a weekend warrior, an avid WODer, or even a pretty competitive athlete.  This online competition gives us the chance to place ourselves within the CrossFit world!  We may not have ground breaking times, or even the skill to finish some WODs but it allows us to see a) what games bound athletes can do (comparitively to us and wonder how in the hell they can do that!), b) It also gives us a benchmark to be compare to ourselves from last year, and realize how far we have come; how much more weight we can lift, how many more movements we have learned and achieved, how many more reps we have performed!  And be proud of the results and gains from the hard work you have put into yourself in the past year.  For those of you where this will be your first year,  it is a great way to secure your benchmark and see where you need improvements for next year!


Last year, we at CrossFit Fortis, we had what we called Friday Night Lights.  Every Friday during the open, from 6 to 9pm, the box was reserved for those registered to come together, bring support and perform the workout that was release the night before.  The turnout was amazing last year, it was so much fun watching and cheering everyone through some gruesome Tests.  This year, it’s going to be even more amazing.  We are integrating an intramural competition in with the open.  Everyone that registers for the open will be part of this in-house intramural competition. There will be a closed door draft to determine the teams.  Once in your team, athletes will be invited to Open 2016 facebook bannercome and do their Open WOD on Friday night during the “Friday Night Lights” session.  As a team you will be score by the following criteria:

  • Attendance on Firday 6-9pm
  • Performing Scaled = 1 pts
  • Performing Rx = 2 pts
  • Performing in Team Colors = 2 points
  • Reverse scoring (for points) on the CFF Leaderboard
  • Bringing non-member spectators to cheer you on
  • Thursday Night Attendance at the box for bonus points to watch the WOD release!
  • PRs will be awarded pts.

Once all 5 weeks of the Open is done we will tally up all the points for each team and determine a Winner!!  Winning team will be award a very nice Plaque that will be hung with all your names engraved on it for bragging rights for the year.  There will also be an amazing grand prize for the winning team.

Open 2016

Lets make this intramural even more exciting than the open was last year and come together for an amazing time that it will be. Lets come together as a great community and have a great time together.

Permanent link to this article: http://crossfitfortis.ca/community/friday-night-lights-2/

Feb 03 2016

Thursday February 4, 2016

lunch1Fortis Teens:

Skill: Cleans

WOD: For time:
Row 1000 Meters
75 Kettlebell Swings
50 Wall Ball Shots

skill: cartwheels


Fortis CrossFit:

Warm up:3rnds
300m Row
15 Squats

Mobility: Forearms

Skill: 10 min EMOM
– 5 deadlifts Med-heavy
– 5 Box Jumps at almost max height

WOD: 10 rounds
1 Complex
20 Double Unders
8 GHD Sit ups

Complex = 135/95
Front Rack reverse Lunges (L)
Front Rack reverse Lunges (R)
Front Rack reverse Lunges (L)
Front Rack reverse Lunges (R)

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-february-4-2016/

Feb 02 2016

Wednesday February 3, 2016

groundhog1Warm up: 3rnds

10 Ring Rows
10 Inch Worms
10 Lateral lunges/per leg

Mobility: Shoulders

Skill: 3 rnds
4 Turkish Get ups/arm
30′ Single arm (R) OH walk
30′ Single arm (L) OH walk

WOD: 12 min AMRAP
12 T2B
Handstand walk to the wall (scaled=3x length crab walk)

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Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-february-3-2016/

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