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Archive for February, 2013

Spring Tune Up – Week 5, WOD 4

Posted by Arthur on February 28,2013

Complete the following Long Interval   Run or Row 8 x 500m, rest 2 min …90-93% of max effort

March 1, Wod

Posted by Jenn on February 28,2013

Strength Bench Press 3×12 Dumb Bell Flys 3×12 Wod Hope For Kenya workout Complete as many rounds and reps as possible in 12 minutes of: 50 Squats 30 Push-ups 15 Pull-ups

2013 Open WODS

Posted by Jenn on February 28,2013

2013 OPEN WODS Every Sunday of the Open beginning at 1:30pm These will open to the public Come down, participate and have your scores validated, or just come down and cheer the athletes on. There will be a $20 drop in fee for all non members.  Service Personnel (Police, Fire, EMS, Military) will receive an […]

CrossFit MOST Fundraiser!

Posted by Carina on February 28,2013

Announcing a Special CrossFit MOST Fundraiser! Join the CrossFit MOST Crew Sunday March 10 @ 1:30pm for the first WOD in the Open and a special fundraiser.  Catherine, a member of our community is putting up a hell of a fight against cancer.  Catherine’s spirit and strength are a huge inspiration to those that know […]

Spring Tune Up – Week 5, WOD 3

Posted by Arthur on February 27,2013

Complete the following Short Intervals   Run or Row 14 x 100m, 20 second rest …90-93% of max effort

February 28, Wod

Posted by Jenn on February 27,2013

Shoulder Mobility Internal Rotation with Kelly Wod 4 Min Amrap 2 Rope Climbs 5 Back Squats 10 Sit Ups 2 Min rest 4 Min Amrap 2 Bar Muscle Ups 5 Cleans 10 V ups Coach Swagar’s Quote of the day; “The worst thing I can be is the same as everybody else. I hate that.” […]

CrossFit Powerlifting with AJ Roberts of Westside Barbell will be coming to Calgary March 30-31, 2013. Register soon to get your spot! registration  

CrossFit Olympic Lifting Cert

Posted by Jenn on February 27,2013

Reebok CrossFit Ramsay will be hosting a CrossFit Olympic Lifting Certification. August 3-4,2013. Register Early as this will fill up fast. Registration

February 27, Wod

Posted by Jenn on February 27,2013

   HERO WOD Jeremy On July 13, 2011: Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2009. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow. In young Jeremy’s honor the following kid’s workout will be known from here on as “Jeremy.” Three […]

Spring Tune Up – Week 5, Rest Day 1

Posted by Arthur on February 26,2013

Rest Day Spend 20-30 min rolling out your IT Bands, quads and hams. Also, spend some time getting acquainted with your psoas muscles as well.