First Day – THANK YOU ALL!

May 1, 2009 by Coach Morden
Filed under Featured

A huge Thank You to everyone who made it out to our opening day Workouts! Your excitement and positive attitude made the day a resounding sucess. We went crazy getting ready to open today and the awesome group that made it to our classes made it all the more worthwhile. Thank you again, we will see you all soon!

Tags: CrossFit in Hamilton Ontario

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- Happy Canada Day!
  Happy Canada Day!
  And Good Luck to Ryan “6-Pack” Lapadat on his quest to set Guiness world records and raise funds for kids hospital
  Check him out or donate to the cause
  http://6packlapadat.com/
  You’ll see Ryan hanging out in the corner of the gym deadlifting for hours at a time – He’s not crazy (well he might be…) he’s [...]
Satisfied Clients
Adam Morden, On behalf of the PEEL Regional Police 'Tactical and Rescue Unit' I would like to thank you for your presentation and exercises on Wednesday, November 28th, 2007 here at our 'Emil Kolb Centre for Police Excellence'. On this date you arrived early and very well prepared to instruct 26 of our officers on 'CrossFit' training. Your depth of knowledge and enthusiasm were very much appreciated, as we continually broaden our understanding of physiological response to a variety of 'job specific' stresses. Thanks again from all of us here in the Tactical and Rescue Unit.
P.C. Mark Wellwood #1938

Peel Regional Police

Tactical and Rescue Unit

Training Coordinator
The CrossFit Journal
World Class Fitness in 100 Words

* Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
* Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
* Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
* Regularly learn and play new sports.
www.CrossFit.com