CrossFit Winterfest 2011

Anyone interested in entering a team or two in this event should sign-up on the board at the gym. CROSSFIT WINTERFEST The first annual CrossFit Winterfest will be held Saturday, Mar.5th, at Scenic Caves in the beautiful Blue Mountains. Teams of 4 (minimum one female ) will combine traditional CrossFit movements with the snowy landscape [...]

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Stoddart Farms CSA

You read correctly! We been working with Harry Stoddart of Stoddart Farms to make RAW CrossFit a drop point for their grass-fed meat and egg CSA. The process is simple. Sign-up at the gym, or online (the easiest method). Choose you option, meat share, egg share, or both. You may sign up for multiple shares [...]

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Countdown

12-9-6:   Front Squat (50% 1RM).  Palm-lift Push Ups. 

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Mat Lalonde shows us through chemistry WHY Paleo nutrition works.

Many thanks to the always awesome Mat Lalonde who gave an eye opening nutrition talk at the gym on Saturday. I will speak for the 30+ people that made it out that it was definitely an educational experience. From the discovery that fructose is basically equivalent to alcohol as far as your liver is concerned, [...]

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Calf Buster

5 Rounds for time:  10 L-Pull Ups,  5 Box Jump (34″/28″).

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Video Testimonial from one bouncy CF Kid

Look what kids are learning to do at RAW CrossFit’s after school Kidz program. Want to get your child(ren) involved? Contact whitney@rawcrossfit.ca today!

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Twinkle Toes

1-10 – floor barbell chest press (135/75) – straight leg ab twist, toes to plates

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Clean and Jerk – 1 rep max

Full clean and jerk.  From floor to full lockout above the head.

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Dirty Mexicans

AMRAP 12 min: 5 OHS (95/65), 10 Chest-to-Bar Pull Ups, 20 Mountain Climbers

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