Congratulations to Joce and Katie who are getting married today!  They have been with us for the last couple of weeks from Halifax, and we have loved having them! Seems CrossFit is a great escape from wedding much so they both showed up bright and early and killed the WOD yesterday morning!  Nice work and all the best from the whole CFQ crew!

And in honour of love...Today's Awesome - Finding a mix tape given to you by an old boyfriend or girlfriend.

"Love Tapes are simply any mix tape carefully put together by someone who likes-likes you.  Yes, that blurry, distant boyfriend or girlfriend probably spent hours timing everything to fit perfectly, waiting for songs to play on the radio, painstakingly scrawling out notes and drawings, and maybe, if you're lucky, even spraying it with a bit of perfume.

Depending on your time-frame, your mix tape may contain gems such as:

  • The Righteous Brothers - Unchained Melody
  • Extreme - More than Words
  • Bryan Adams - (Everything I Do) I Do it For You
  • Whitney Houston - I Will Always Love You
  • The Bangles - Eternal Flame
  • Bon Jovi - Bed of Roses
  • Guns N' Roses - November Rain


Movement Prep: A1. 3 x Quadrepedal movements A2. Partner Medicine Ball Tosses x12/person

Endurance Test: Max Ring Dips. *

Elbows MUST lock out each time for reps to count. Set ends on first failed attempt. Elbows must be below shoulders at bottom of dip.

Gymnastic Practice: A1. L-sit (5-15sec hold) B2. Cast Wall Walks x 3-9

Metcon: In teams of 2, complete the following any way you like. Both people can be working at the same time:

  • 200 Double Unders (or 400 singles)
  • 100 Burpees
  • 100 Walking Lunges