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Making The Most Of 2018

By Kyle Torrance | in Training | on January 1st, 2018

With another year of training behind us and a new year beginning, I wanted to share with you some tips to make 2018 your best year yet! Setting New Goals I urge all of you to spend a few minutes to reflect on the past year of training. (Actually, I urge you to spend more […]Read More

Member Of The Month: Jennifer Comeau

By Kyle Torrance | in CrossFit 613 Member Profiles | on December 28th, 2017

Tell us a little bit about yourself? (who you are, what you do, any interesting things about yourself!)   My name is Jennifer Comeau. I’m a mom, a wife, an elementary school teacher, a coach, an athlete and a sports and fitness enthusiast. I played competitive volleyball for most of my life.  Playing on the […]Read More

Member of The Month: Mike Walker

By Kyle Torrance | in CrossFit 613 Member Profiles | on November 3rd, 2017

Tell us a little bit about yourself? (who you are, what you do, any interesting things about yourself!)     My name is Mike Walker, I’m 27 and live in Carleton Place, which is about 20 minutes west of Kanata. I’m a Certified Engineer Technologist with IBI Group (an Engineering/Architecture firm) in Ottawa. I’m a […]Read More

Member Of The Month: Caroline Vandal

By Kyle Torrance | in CrossFit 613 Member Profiles | on September 1st, 2017

Tell us a little bit about yourself? (who you are, what you do, any interesting things about yourself!)   My name is Caroline Vandal. I am a 47 years old grade three French Immersion teacher. I was born and raised in Montreal and studied at the University of Montreal in Theology. My husband and I […]Read More

WOD 04.08.17

By Kyle Torrance | in WOD | on August 4th, 2017

Performance: Priority 1: Gymnastics:  EMOM x 8 Even: 2 rope climb Odd: 10 alt pistol ( add weight if possible) Priority 2: Conditioning: 5 min AMRAP: 8 Shoulder to overhead (135/95) 10 lateral burpee over bar rest 90s 5 min AMRAP: 10 Shoulder to overhead (115/85) 8 lateral burpee over bar Function: priority 1: Gymnastics: […]Read More

WOD 03.08.17

By Kyle Torrance | in WOD | on August 4th, 2017

performance: priority 1: Strength:  tempo deadlift 5×3 @4141 Set 1-2@ 70% set 3-4@75% set 5 80% Priority 2: Accessory 3-4 sets: 5 high box jump 5-7 GH raises :45s hollow hold function: priority 1: Strength: tempo deadlift 5×3 @4141 Set 1-2@ 70% set 3-4@75% set 5 80% priority 2: Accessory: 3-4 sets: 5 high box […]Read More

WOD 02.08.17

By Kyle Torrance | in WOD | on August 4th, 2017

Performance: Priority 1: Conditioning:  ‘Rich’ 25 min cap 13 Squat Cleans (155/105) 10 Rounds: 10 pullup 100m run 13 squat cleans (155/105) Priority 2: Midline: 2-3 sets: :45s banded plank :45s side plank left :45s side plank right Function:   Rich’ 13 hang squat clean (135-105/95-65) 10 Rounds: 7 pullup 100m run 13 squat cleans […]Read More

WOD 01.08.17

By Kyle Torrance | in WOD | on August 4th, 2017

Performance: priority 1: Strength:   Front squat 5×4 Sets 1-2@ 70% Sets 3-4 @ 75% Set 5@ 80% Priority 2: Conditioning: 4 Rounds: 12 Strict HSPU 25 Wallball (20/14) Function: priority 1: Strength:   Front squat 5×4 Sets 1-2@ 70% Sets 3-4 @ 75% Set 5@ 80% Priority 2: Conditioning: 4 Rounds: 8 Strict HSPU […]Read More

WOD 31.07.17

By Kyle Torrance | in WOD | on August 4th, 2017

performance: priority 1: gymnastics  EMOM x 8 even: 7-9 strict toes to bar odd:  20ft handstand walk priority 2: conditioning: EMOM x12: min 1: 18/12 cal row min 2: 20 KBS (70/53) Min 3: 15 abmat situp function:   priority 1: gymnastics  EMOM x 8 even: 5  strict toes to bar or 10 toes to […]Read More

WOD 28.07.17

By Kyle Torrance | in WOD | on August 4th, 2017

performance: priority 1:    every 90’s x 5 sets: 2 snatch @ 75% Priority 2: 4 rounds: 10 CTB pullup 20 overhead squat (95/65) 50 double under function: priority 1:   every 90’s x 5 sets: 2 snatch @ 75% Priority 2: 4 rounds: 10 pullup 20 overhead lunges (45/25) 40 double unders Foundations: every […]Read More

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