Crossfit St. Catharines
  • Phone: (289)668-7409
  • Location: 50 Niagara St., Unit C01, St. Catharines, ON (MAP)
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September 20, 2013

Posted Sep 19th, 2013 in WOD

Back Squat 3-3-3-3-3

- Power Cleans (135/95)
- Ring Dips

OTM 10
- 10 Wall Balls 


  • Tanya on Sep 20th, 2013
    Well, I met Grace, Fran and Elizabeth this week for the first time. Those ladies, I think we could be friends eventually. Well, the kind of friends you want to crush when you see them! Great week at CrossFit St. Catharines!
  • Frank on Sep 20th, 2013
    This felt like the night of the 4 WOD's, even though it was daytime, got awfully dark during them. I've got to shout out to the HE-MAN of the 11am class, Jason M. using a 30lb slam ball to do his wall balls at the end of the night of 4 WOD's. He's my hero.
  • Crystal on Sep 21st, 2013
    What a week of testing! Great seeing everyone PUSH ON!
  • Charles on Sep 21st, 2013
    I'm with you on that one Frank. I was wondering what the heck hit me after the WARM UP! then realized we weren't even into the WOD(s) yet. Edged a new PR for the Back-squat 5x3's, met some creature named Elizabeth for the first time, and then threw a 20lb sack at a wall for 10 min to finish it all off. In the meantime... Super-J decides it would be fun to use a 30 lb slam ball, just because he can... I think we should make him a custom Atlas stone for a "modified" Karen. Oh Happy Friday!

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