12.05.14

UPDATES:

By popular request I will be putting in an order for infant onsie's, toddler and youth T-shirts. The cost for these shirts will be $15each. I will hopefully have the order forms at the gym by tonight.

TLC Farms:
If you have not received an email from me with all of the info and would like one please email us at gascitycrossfit@gmail.com...
I would like to put the orders in by DEBEMBER 12th. Meaning you need to bring a check to Gas City CrossFit BEFORE this date. The cheque needs to be made out to TLC Farms.

If you have any questions please ask Britteny! I really hope we can make the TLC farms a go!

07.28.14

07.28.14

REMINDER AUGUST LONG WEEKEND SCHEDULE:
Saturday (August 2) - CLOSED
Sunday (August 3) - CLOSED
Monday (August 4) - CLOSED
We apologize for any inconvenience this may cause! We hope everyone has a great weekend! See you all Tuesday! :)

05.27.14

THIS SATURDAY MAY 31st:
Kin coulee FUN!!
9:00am & 10:00am WODS will be held at Kin Coulee at the bottom of the toboggan hill. The 11:00am Open Gym will be cancelled and instead we will be having fun games for the kiddos! This will also take place in Kin Coulee!! We hope to see you all there!

05.07.14

PHOTO SHOOT:
On Sunday June 8th, Amber Farrer, will be doing personal one on one CrossFit photo shoots. The photo shoot sessions will be 45minutes in length and you will receive 5 to 10 edited photos of yourself. The cost for this $60. If this is something you are interested in please sign up and pay at the gym! If it fills up we will do another photo shoot in the near future! Thanks! 

04.22.14

WOD

12-9-6-3

Thrusters (75lbs/115lbs)
Chest To Bar Pull Ups
Start with 100m run, then complete a 100m run between each set.

04.21.14

WOD

12 Minute AMRAP

8 Ring Dips
8 Deadlifts (180lbs/275lbs)
8 Goblet Squats (35lbs/53lbs)

04.17.14

WOD

12 Minute AMRAP

8 Supine Pull Ups
8 Power Cleans (115lbs/155lbs)
8 Evil Wheels
30 Air Squats

04.15.14

WOD

21-15-9

Deadlifts (155lbs/225lbs)
Thrusters (65lbs/95lbs)

 

EASTER LONG WEEKEND SCHEDULE

Friday (April. 18)
6:00am - CrossFit
7:00am - CrossFit
9:00am - CrossFit
4:30pm - CrossFit
5:30pm - CANCELED

Saturday (April. 19) 
CLOSED

Sunday ( April. 20)
CLOSED

Regular classes will resume on Monday April. 21st! We hope everyone has a safe and fun Easter long weekend! :)

04.14.14

WOD

For Time (can break the reps up how ever you want)

50 Step Ups (20"/35lbs-44lbs)(24"/53lbs-62lbs)
100 HRPU
150 Double Unders

03.12.14

WOD

10 Minute AMRAP

8 Deadlifts (95lbs/135lbs)
8 Box Jumps (20"/24")
8 Toes To Bar

03.10.14

WOD

12 Minute AMRAP

6 Burpee Box Jumps (20"/24")
9 Power Cleans (75lbs/115lbs)
12 Wall Balls (14lbs/20lbs)

03.06.14

WOD

5 Rounds for time

7 Power Cleans (75lbs/115lbs)
7 Push Press (75lbs/115lbs)
7 Hand Release Push Ups

02.20.14

WOD

Team Workout

3 Rounds for time - 1 Minute Rest between each round

2 Min - Push Press/Burpees
2 Min - Squats/Split Lunges
2 Min - Sit ups/Hand Release Push Ups

Great Job to all the friends and family who joined us today! :)

02.19.14

WOD

5 Rounds for Time

15 Kettle Bell Swings (44lbs/62lbs)
15 Box Jumps (20"/24")
30 Double Unders

02.18.14

WOD

15 Minute AMRAP

5 Power Cleans (100lbs/145lbs)
10 Toes To Bar
15 Wall Balls (14lbs/20lbs)

02.11.14

WOD

3 Rounds for time

5 Deadlifts (155lbs/225lbs)
7 Chest to Bar Pull Ups
10 Box Jumps (20"/24")
30 Double Unders

02.10.14

WOD

7 Minutes of Burpees - 6" Target

Rest 2 Minutes

3 Minutes Clean & Jerk (95lbs/135lbs)

02.06.14

WOD

13 Minute AMRAP

10 Wall Balls (14lbs/20lbs)
10 Chest To Bar Pull Ups
20 Wall Balls (14lbs/20lbs)
10Chest To Bar Pull Ups
30 Wall Balls (14lbs/20lbs)
10 Chest to Bar Pull Ups
Keep adding 10 Wall Balls after each set of 10 Chest to Bar Pull Ups

REMINDER: One last day to get your tickets for a chance to win the Rock Creek Beer Fridge! Tickets are $2 each, all proceeds are going to, Big Brothers Big Sisters! :)

02.04.14

WOD

5 Rounds

30 Sec Max Effort Thrusters (65lbs/95lbs)
30 Second Rest
30 Sec Max Effort Sit Ups
30 Second Rest
30 Sec Max Effort Burpees

RX Jump Ropes: If you are interested in ordering in a RX Jump Rope, Shaun Redmond, from the gym will be putting in an order. Please visit, rxjumpropes.com, to figure out what you would like. You can contact Shaun by email: sredmond@firstonsite.ca or phone: 403-594-2762 or by person at the gym. Thanks:

Also, Friday is the draw for the Rock Creek Beer Fridge. Tickets are $2.00 each and all proceeds are donated to the local charity, Big Brothers Big Sisters! Get your ticket before its to late! :)

02.03.14

WOD OPEN 11.1

10 Minute AMRAP

30 Double Unders
15 Power Snatches (55lbs/75lbs)

01.29.14

WOD

21-15-9

Power Cleans (95lbs/135lbs)
Chest To Bar Pull Ups

01.28.14

WOD

10 Minute AMRAP

30 Shoulder to Overhead (65lbs/95lbs)
20 Box Jump Burpees (20"/24")
15 Toes To Bar
20 Shoulder to Overhead (85lbs/125lbs)
30 Box Jump Burpees (20"/24")
15 Toes To Bar
Max Effort Shoulder to Overhead (115lbs/155lbs) for remainder of the 10 minutes

REMINDER: We will be CLOSED this Saturday Feb. 1/2014. We will be heading to Saskatoon for the Cast Iron Competition! Sorry for the inconvenience. Have a great weekend! :)

01.27.14

Team WOD

20 Minute Time Cap (Congo Line)

800m Row
30 Walking Lunges (10lbs/25lbs)
15 Thrusters (75lbs/115lbs)

01.24.14

WOD

6 Rounds For Time

5 Power Cleans (95lbs/135lbs)
5 Front Squats (95lbs/135lbs)
10 Tall Burpees

01.23.14

WOD

15 Minute AMRAP

20 Kettle Bell Swings (35lbs/53lbs)
10 Kettle Bell Snatches (Right)
10 Kettle Bell Snatches (Left)
20 Split Jumps

01.21.14

WOD

3 Rounds for time

15 Thrusters (85lbs/115lbs)
15 Pull Ups
15 Sit Ups

01.20.14

WOD

9 Minute AMRAP

50 Double Unders
20 Wall balls (14lbs/20lbs)
10 Toes To Bar

01.16.14

WOD

3 Rounds for time

15 Box Jump Burpees (20"/24")
15 Chest To Bar Pull Ups
10 Deadlifts (155lbs/225lbs)

01.14.14

WOD

5 Rounds for time

30 Minute Time Cap

30 Kettle Bell Swings (44lbs/62lbs)
15 Wall Balls (14lbs-9'/20lbs-10')
7 Power Snatches (65lbs/95lbs)

01.13.14

OPEN WOD 11.2

15 Minute AMRAP

9 Deadlifts (100lbs/155lbs)
12 Hand Release Push Ups
15 Box Jumps (20"/24")

01.10.14

WOD

For Time

14 Power Snatch (65lbs/95lbs)
14 Box Jumps (24"/30")
14 Power Snatch (65lbs/95lbs)
14Box Jumps (24"/30")
5 Push Ups
7 Power Snatch (65lbs/95lbs)
7 Box Jumps (24"/30")
7 Power Snatch (65lbs/95lbs)
7 Box Jumps (24"/30")
10 Push Ups

REMINDER: If you would like a shirt or a tank top please have your order in by Jan. 14. We will be ordering in extras but they will only be a select few sizes and colors. Thanks :)

01.09.14

WOD

For Time

Can be broken into any combination of reps or sets
150 KBS (53lbs/70lbs)
50 Toes To Bar

01.08.14

TEAM WOD (4 team mates)

20 Minute Time Cap

120 Pull Ups (30 each person)
20 Synchronized Push Press (80lbs/115lbs)
240 Double Unders (60 each person)
20 Synchronized Deadlifts (155lbs, 170lbs/225lbs, 245lbs)
240 Box Jumps (20"/24" - 60 each person)


If you would like a shirt or tank top please have your order in by Jan. 14/2014. We will be ordering extra but it will only be a select few sizes and colors. Thanks :)

01.07.14

WOD

Open WOD 11.4

10 Minute AMRAP

60 Bar Facing Burpees
30 Overhead Squats (90lbs/120lbs)
10 Muscle Ups

01.06.14

WOD

1st Year Anniversary

30 Minute Time Cap

 

50-40-30-20-10

Double Unders
Air Squats

 

15-12-9

CTB Pull Ups
Deadlifts (135lbs/225lbs)

 

3 Rounds

10 Wall Balls (14lbs-9'/20lbs-10')
10 Thrusters (65lbs/95lbs)
10 Hand Release Push Ups