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Blog

Open Gym: What It Is And What It Is Not

By Kyle Torrance | in Training | on July 31st, 2017

At CrossFit 613 we offer quite a bit of open gym during the afternoon, weeknights, and weekends.  Some of you may be asking to yourself what it is and when/why would I use it? After all you are paying for coaching and programming right? I wanted to share a quick thought on what open gym […]Read More

WOD 18.07.17

By Kyle Torrance | in WOD | on July 31st, 2017

performance: Priority 1: tempo deadlift 5×3 @3330 (70%) priority 2: 21-15-9: burpee box jump over (24/20) 400m rub after each set (ends with 400m) Function: Priority 1: tempo deadlift 5×3 @3330 (70%) priority 2: 21-15-9: burpee box jump over (24/20) 400m rub after each set (ends with 400m) foundations: Priority 1: tempo deadlift 5×3 @3330 […]Read More

WOD 17.07.17

By Kyle Torrance | in WOD | on July 31st, 2017

Performance: Priority 1: 10 min EMOM: Even: 7-10 strict HSPU Odd: 5 strict TTB +5kipping Priority 2: “nasty girls” 3 rounds: 50 squat 7 muscle up ( scale 7Ctb + 7 ring dip) 10, hang power clean (135/95) Function: Priority 1: 10 min EMOM: Even: 3-6 strict Hspu or negative Hspu Odd: 3-5 TTB/KTE + […]Read More

WOD 14.07.17

By Kyle Torrance | in WOD | on July 31st, 2017

performance:   A) priority 1: tempo back squat 5×3  @42X3 70% B) priority 2: 10 min AMRAP: 10 burpee chest to bar pullup 12 box jump (24/20) function: A) tempo back squat 5×3  @42X3 65-0% B)10 min AMRAP: 10 burpee  pullup OR 10 burpee followed by 10 pullup if using bands 12 box jump (24/20) […]Read More

WOD 13.07.17

By Kyle Torrance | in WOD | on July 31st, 2017

performance:   A) priority 1: 2 position power snatch 5×1+1 (low, mid) B) Tabata mashup: kettlebell swing (53/35) wall sit function: A) priority 1: 2 position power snatch 5×1+1 (low, mid B)tabata mashup: KBS (35/26) wall sit foundations: A) priority 1: hang power snatch 5×4 B) tabata mashup: KBS wall sitRead More

WOD 12.07.17

By Kyle Torrance | in WOD | on July 31st, 2017

Performance: A) priority 1: Skill development: 3-4 sets: 1-2 legless rope climb 50 double under (aim for unbroken) B) priority 2: 27-21-15-9: -thruster (75/55) -hand release pushup overhead squat (75/55) function: A)priority 1: Skill development: 3-4 sets: 1-2  rope climb 30 double under (aim for unbroken) OR 1 min attempts B)priority 2: 27-21-15-9: -thruster (55/35) […]Read More

WOD 11.07.17

By Kyle Torrance | in WOD | on July 31st, 2017

performance:   A) Priority 1:  Power Clean build to a heavy single in 15 min B) Priority 2: Lower Body Accessory: 3 sets: 5/5 front rack box step up 10 lateral hops over box function: A) Priority 1: Power Clean build to a heavy single in 15 min B) Priority 2: Lower Body Accessory: 3 sets: […]Read More

WOD 10.08.17

By Kyle Torrance | in WOD | on July 31st, 2017

performance:   A) Priority 1: Interval Conditioning: 4 Rounds: 10 Front Squat (155/105, 185/125 comp) 400m run Rest 90s btw* B) Priority 2: Midline: 3 Sets: :45s seated russian twists 10 pike leg lifts function: A)Priority 1: Interval Conditioning: 4 Rounds: 10 Front Squat (135-115/95-75) 400m run Rest 90s btw* B) Priority 2: Midline: 3 […]Read More

Member of The Month: Sean Gagnon

By Kyle Torrance | in CrossFit 613 Member Profiles | on July 19th, 2017

Tell us a little bit about yourself? (who you are, what you do, any interesting things about yourself!)   I am Sean P Gagnon, in my mid 40’s and new (as of Jan) to CrossFit. By day I work for the Department of National Defence, managing a small team of talented professionals that deliver on […]Read More

WOD 07.07.17

By Kyle Torrance | in WOD | on July 12th, 2017

performance:   A) Strength: Floor Press 3-3-3-3-3 B) 5 min amrap x 2: 5 DB/KB deadlift (50/35 in each hand) 5 DB/KB hang clean and jerk 5 toes to bar rest 90s btw* function: A)Strength: Floor Press 3-3-3-3-3 B) 5 min amrap x 2: 5 KB deadlift (35/26) 5 KB hang clean and jerk 5 […]Read More

We believe every human being is designed to be extraordinary.

 

Living a life filled with purpose and excitement, as well as feeling alive and healthy, is not an exception to the rule - it’s what we consider a normal life.

 

Our purpose is to help you meet the requirements for this extraordinary life by introducing you to the four fundamental requirements...Read More

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address
220 Terence Matthews
KANATA, ONtario
Canada
K2M 0E2
telephone
(613) 595-1616
email
INFO@CROSSFIT613.COM
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