Skills: Over Head Squat
WOD: “NANCY” CROSSFIT "GIRL" BENCHMARK WOD ( 25 min time cap ) Compare to May 11/19
5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65 lb)
Scaling
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.
Barbell Club @ 7:00 pm Program by Coach Bernard
Part A: EMOM (12 sets)
1 RM Push Press (65/35 lbs)
Athletes will start with working weight of 65 lbs for men and 35 lbs for women (no scaling). Every minute on the minute you will add 10 lbs until you've reached a 1 RM. Every other minute after the failed 1 RM attempt you will perform 8 - 10 DB Push Presses (35/25 lbs) within each minute.
Part B: EMOM (12 sets)
1 RM Front Squat (95/65 lbs)
Athletes will start with working weight of 95 lbs for men and 65 lbs for women (no scaling). Every minute on the minute you will add 10 lbs until you've reached a 1 RM. Every other minute after the failed 1 RM attempt you will perform 8 -10 DBL KB Front Squats (16/12 kgs) within each minute.
Part C: 3 Super Sets
8 - 10 KB Bent Over Row
8 - 10 Strict Toes to Bar / Straight Leg Raise
8 - 10 Wide Elbow Seated DB Press
Our second Azorean on the team, Addy has been dedicated to a personal fitness and movement practice for many years. She regularly trains for & runs half marathons and can be found regularly in the CrossFit and yoga studios. Addy’s physical tour de force starts in the early morning being a thoroughbred race horse exercise rider during the day, and she brings that energy and intensity into each and every one of her classes.
Our second Azorean on the team, Addy has been dedicated to a personal fitness and movement practice for many years. She regularly trains for & runs half marathons and can be found regularly in the CrossFit and yoga studios. Addy’s physical tour de force starts in the early morning being a thoroughbred race horse exercise rider during the day, and she brings that energy and intensity into each and every one of her classes.
You could say Amy is our Saultite – coming from Northern Ontario’s third largest city Sault Ste Marie. She has a passion for many forms of physical fitness from weightlifting to yin, but her favorite is vinyasa yoga. She is also a lover of the outdoors, pursuing hiking, biking, climbing and camping to name a few – often with Guy, her Jack Russell/Pug. Amy spent an extended stint of time in Costa Rica working and studying yoga, and now we are lucky to have her here to teach her dynamic, flowing classes that can be playful at times, while synchronizing movement with breath.
You could say Amy is our Saultite – coming from Northern Ontario’s third largest city Sault Ste Marie. She has a passion for many forms of physical fitness from weightlifting to yin, but her favorite is vinyasa yoga. She is also a lover of the outdoors, pursuing hiking, biking, climbing and camping to name a few – often with Guy, her Jack Russell/Pug. Amy spent an extended stint of time in Costa Rica working and studying yoga, and now we are lucky to have her here to teach her dynamic, flowing classes that can be playful at times, while synchronizing movement with breath.
Bernard is a powerhouse coach who walks the talk – he finished in the top 100 in Canada West and competed in the 2017 CrossFit Regionals in Portland, Oregon. He brings a deep understanding in technical movement, perhaps drawing from the discipline and finesse he acquired as a classically trained pianist and guitarist. Bernard will share his knowledge and experience in helping you understand and improve your own movement, while encouraging you to push to your own limits.
Bernard is a powerhouse coach who walks the talk – he finished in the top 100 in Canada West and competed in the 2017 CrossFit Regionals in Portland, Oregon. He brings a deep understanding in technical movement, perhaps drawing from the discipline and finesse he acquired as a classically trained pianist and guitarist. Bernard will share his knowledge and experience in helping you understand and improve your own movement, while encouraging you to push to your own limits.
Born in Manila and raised in Toronto, Carla lives and breathes yoga, but in her spare time has a fondness for making beautiful hand-made soap. She completed her first yoga teacher training certification in Thailand and shortly after found her voice to teach yoga with confidence. Carla’s classes will encourage you to get intimate with your own feelings and sensations of your body and mind. You can look forward to increased joint mobility as well as an overall sense of calm and balance.
Born in Manila and raised in Toronto, Carla lives and breathes yoga, but in her spare time has a fondness for making beautiful hand-made soap. She completed her first yoga teacher training certification in Thailand and shortly after found her voice to teach yoga with confidence. Carla’s classes will encourage you to get intimate with your own feelings and sensations of your body and mind. You can look forward to increased joint mobility as well as an overall sense of calm and balance.
Bio coming soon
Bio Coming Soon
Being raised in Parry Sound Jon was practically born with a hockey stick in his hands, however he has long traded that in for his passion for two wheeled vehicles – motorized or otherwise. For Jon, Energia is about cross-training – endurance, power, mindfulness, intensity, strength, skill. His powerhouse classes will combine these elements along with a sense of fun and adventure that will push you to redefine your limits.
Being raised in Parry Sound Jon was practically born with a hockey stick in his hands, however he has long traded that in for his passion for two wheeled vehicles – motorized or otherwise. For Jon, Energia is about cross-training – endurance, power, mindfulness, intensity, strength, skill. His powerhouse classes will combine these elements along with a sense of fun and adventure that will push you to redefine your limits.
Kathryn can be defined as a “true Canadian” – she would be happy to give you feedback in either of our official languages! She can also be described as “multi-disciplinary” – not only has she completed certifications in CrossFit, yoga, Pilates and massage, but she’s a decent aerialist to boot! Overflowing with positive energy, Kathryn’s classes are an environment where you will feel comfortable pushing your boundaries, and have tons of fun doing it.
Kathryn can be defined as a “true Canadian” – she would be happy to give you feedback in either of our official languages! She can also be described as “multi-disciplinary” – not only has she completed certifications in CrossFit, yoga, Pilates and massage, but she’s a decent aerialist to boot! Overflowing with positive energy, Kathryn’s classes are an environment where you will feel comfortable pushing your boundaries, and have tons of fun doing it.
Katrina hails from Canada’s southernmost city, Windsor, and reports that it’s a difficult place for a Leafs fan as Detroit super-fans spill over the border. Katrina is also a practicing visual artist and her inherent creativity, along with her love of anatomy infuse her challenging, flowing classes. She is proud to have earned an honours degree in Environmental Design from OCADU, and to this day these studies have had a practical impact on her daily life. Classes typically vary in tempo as each pose is a means to discovering and moving within one’s own body and mind with strength and compassion. And who said you can’t also enjoy a laugh in a yoga class? Katrina believes that yoga ought to be fun and you’re sure to leave with a smile.
Katrina hails from Canada’s southernmost city, Windsor, and reports that it’s a difficult place for a Leafs fan as Detroit super-fans spill over the border. Katrina is also a practicing visual artist and her inherent creativity, along with her love of anatomy infuse her challenging, flowing classes. She is proud to have earned an honours degree in Environmental Design from OCADU, and to this day these studies have had a practical impact on her daily life. Classes typically vary in tempo as each pose is a means to discovering and moving within one’s own body and mind with strength and compassion. And who said you can’t also enjoy a laugh in a yoga class? Katrina believes that yoga ought to be fun and you’re sure to leave with a smile.
Lea hails from the Azores, Portugal but a tiny island in the middle of the Atlantic could never contain her. This master of movement has done it all and then some, but still seeks to deepen her training at every opportunity, often upgrading skills and qualifications during her off time. Her teaching styles are as wide as her ability to teach many disciplines, but Lea is always eager to impart her wisdom in a way that is equal parts relaxing, challenging, fulfilling, fun and accessible to all.
Lea hails from the Azores, Portugal but a tiny island in the middle of the Atlantic could never contain her. This master of movement has done it all and then some, but still seeks to deepen her training at every opportunity, often upgrading skills and qualifications during her off time. Her teaching styles are as wide as her ability to teach many disciplines, but Lea is always eager to impart her wisdom in a way that is equal parts relaxing, challenging, fulfilling, fun and accessible to all.
Sammy Jo made the move from western Canada to Toronto a few years ago to further her academic studies among other things – she will soon be embarking on her PhD in Deaf Studies (feel free to have a sign convo). She is an incredibly diverse athlete, mixing strength and highly technical gymnastic movement in equal parts. When not in the gym Sammy Jo enjoys hanging with Bane, her Husky Sheppard mix. Sammy Jo’s classes are both technical and fun, and you’ll leave feeling SO STRONG and all kinds of JACKED!
Sammy Jo made the move from western Canada to Toronto a few years ago to further her academic studies among other things – she will soon be embarking on her PhD in Deaf Studies (feel free to have a sign convo). She is an incredibly diverse athlete, mixing strength and highly technical gymnastic movement in equal parts. When not in the gym Sammy Jo enjoys hanging with Bane, her Husky Sheppard mix. Sammy Jo’s classes are both technical and fun, and you’ll leave feeling SO STRONG and all kinds of JACKED!
Theresa is a multi-disciplinary teacher who, in addition to delving deep into the world of yoga, has also spent many years overseas studying classical homeopathy while performing in a semi-professional bellydance troupe! Back in her home town of Toronto, she enjoys taking a break with a long walk in a park or a canoe trip through Algonquin Park. You are sure to find Theresa’s classes friendly, intimate and inclusive as she creates a space with relaxing music and personal attention where one can refresh, renew and reconnect.
Theresa is a multi-disciplinary teacher who, in addition to delving deep into the world of yoga, has also spent many years overseas studying classical homeopathy while performing in a semi-professional bellydance troupe! Back in her home town of Toronto, she enjoys taking a break with a long walk in a park or a canoe trip through Algonquin Park. You are sure to find Theresa’s classes friendly, intimate and inclusive as she creates a space with relaxing music and personal attention where one can refresh, renew and reconnect.
