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#crossfitfortis

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My first RX!! Woohoo! I think I almost died but It was all worth it! #crossfitfortis #crossfit #rx #pr #proudday #gettingstronger

via @crossfitfortis
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"38 more days until the @crossfitgames Open 2017. We're taking a closer look at some of our members reasons for doing it and favourite parts of being #InTheOpen . You can sign up at games.crossfit.com to join your peers and your community. 🏋️‍♀️ #crossfit #crossfitfortis #intheopenfortis #fortis40 #crossfitcommunity #ottawa #ottawacrossfit #orleans #crossfitopen #proveit2yourself" #CrossFitGames #Fitness #Motivation

via @crossfitfortis
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"Wraps, Grips, Ropes, Belts and more....your bag is full but the single greatest piece of gym gear you own is your smile. Bring it with you to the box every day. Enjoy every moment as we're lucky to be able to show up and put in work each and every day. This rings especially true #intheopen. Sign up, show up and SMILE. You can sign up for the @crossfitgames Open at games.crossfit.com to join your peers and your community and enjoy every moment. 📷photo cred @j_street_bw 🏋️‍♀️ #crossfit #crossfitfortis #intheopenfortis" #CrossFitGames #Fitness
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Register for the Open through the link in bio.

Layers upon layers of clothes. @dannyxsoul @fyf_training #crossfitfortis

Workout number 2 today! Thanks coach @erinroberts77 for another killer #CrossfitStriking class! Totally wiped! Chicken salad and rice time! #Crossfit #crossfitlife #Crossfitfortis #orleanscrossfit

Friendly reminder Fam to respect the equipment and be mindful of your surroundings during a WOD. Make sure you're only dropping barbells with an appropriate amount of weight on it, make sure you don't have other equipment piled up too close to your barbell etc. We're really excited to get new gear in for you all as we've got a pile of brand new "toys" arriving daily but we won't be able to keep adding to our selection if we have to continually replace damaged gear. Just remember to treat everything as if it were your own. 👊🏻 #FortisFam #crossfitfortis #fortiscommunity #wegrindtogetherweshineforever

Thursday two-fer complete @crossfitfortis! Thanks for killing me to death coach @erinroberts77! Now to eat!
#Crossfit #orleanscrossfit #crossfitlife #Crossfitfortis #CrossfitStriking

Registration is live for our New Years Revolution Comp on January 20th! Spots are filling up already so get signed up quick. Registration link is in our bio. #crossfit #crossfitcomp #crossfitcompottawa #crossfitottawa #ottawa #orleans #crossfitfortis #orleanscrossfit #wod #fitnesscomp #ottawafitness #crossfitaffiliate #proveit2yourself #canadaeast #competitioncorner

MOST RECENT

Another amazing event put on by our party host, event planner, dancer, coach and pretty much jack of all trades extraordinaire @ninjavaz. 👏🏻 Great job again Paula, we’re lucky to have you. #fortisfam #fortiscommunity #fortisxmas #crossfitfortis #crossfitcommunity

Reigning, undefeated Champions of the World. 🏆 #fortisxmas #fortisfam #fortiscommunity #crossfitcommunity #crossfitfortis

#Repost @tadhanacrossfit (@get_repost)
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Coach Manny and a few of our members will be participating in the January 20th compeition at CrossFit Fortis. Details to come as they follow. Anyone interested in coming down to support please email and we will send over information as we arrange plans 💪
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#competition #crossfit #tadhana #tadhanacrossfit #newyear #revolution #crossfitfortis #whitby #ottawadrive #supportyourlocalbox

Coach Manny and a few of our members will be participating in the January 20th compeition at CrossFit Fortis. Details to come as they follow. Anyone interested in coming down to support please email and we will send over information as we arrange plans 💪
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#competition #crossfit #tadhana #tadhanacrossfit #newyear #revolution #crossfitfortis #whitby #ottawadrive #supportyourlocalbox

Testing out the Photo Booth for the Christmas Party tomorrow. 🎄🎅🏻 #fortischristmas #fortischristmasparty #fortisfam #fortiscommunity #orleans #orleanscrossfit #crossfitfortis

👀 Look what came in just in time to make it on your Christmas list! 🔥🔥 Limited Edition #wodandwine and #barbellsandbros shirts in stock. #fortisswag #fortisfam #fortiscommunity #crossfitfortis #orleansstrong #orleanscrossfit #wegrindtogetherweshineforever

My first RX!! Woohoo! I think I almost died but It was all worth it! #crossfitfortis #crossfit #rx #pr #proudday #gettingstronger

Measurable. Observable. Repeatable. Today we retest the @crossfitgames Open WOD 15.5. We head back to the pain cave to see where we stack up versus two years ago. Let us know how you made out? 👊🏻 #theopeniscoming #openwod15point5 #crossfitgamesopen #crossfit #crossfitfortis #fortisfam #fortiscommunity #orleans #orleansstrong #orleanscrossfit #wegrindtogetherweshineforever #wearewithzenplanner #proveit2yourself

Hardest workers in the gym. 5:11am and they’re already here putting in work. First in, last out. 👊🏻🎄⏱ #fortischristmas #fortisfam #crossfitfortis #inflatablefitness #snowmancrossfit #wegrindtogetherweshineforever #orleansstrong #orleanscrossfit #theyrewatchingyou #theyrecountingyourreps

Wasn't feeling it today and I was looking forward to drawing on the energy of the group... But I was alone! Still a good workout though!

Warm Up
10 Jumping Lunges
5 Scap Pull
10 Rings Rows
20 High Kicks

Skill
Reverse Lunge
Total reps - not each leg
1 X 10 @ Heavy - 95lbs
1 X 10 @ Heavy - 115lbs
1 X 10 @ AHAP - 135lbs
1 X 10 @ AHAP - 135lbs
1 X 10 @ AHAP - Incomplete. My left knee was twinging... WOD
For time: 11:48
45 Pull ups
30 Hang Power Snatches, 135lbs Rx - worked at 115lbs
Mobility
Shoulders
#Crossfit #orleanscrossfit #crossfitlife #Crossfitfortis #wod #ahap #hangpowersnatch #pullups

Coming to Sunday Mornings in the New Year! Our Fundamentals Class will take on one specific movement or lift each week. The Coach will concentrate on the basics, the mechanics, the points of performance and the proper movement patterns. We’ll work towards consistency in these without the intensity of a WOD. Whether you’re a beginner, hit a wall in a specific movement or just want a general refresher, it’s always beneficial to go back to the basics. More details to come. #wegrindtogetherweshineforever #crossfit #crossfitfortis #fortisfam #fortiscommunity #orleansstrong #orleans #orleanscrossfit #crossfitaffiliate #crossfittraining #practicemakespermanent #respectthepvc #backtobasics

Episode 2 of our Podcast is up now at https://soundcloud.com/crossfitfortis/episode-2 . Meant to keep our members updated and informed. This time around we talk past and upcoming events, current news and updates and then have a fun roundtable with the coaches. Link in bio. We recorded the roundtable at the box so there’s a crazy echo but you can still make out our voices and definitely our laughter. 😂 #crossfitfortispodcast #fortisfam #fortiscommunity #crossfitfortis #crossfitaffiliate #orleansstrong #orleanscrossfit #orleans #projectelevation #affiliateexcellenceseminar #crossfit #constantlyvariedcommunication

Feeling pumped! Thanks coach @ninjavaz!
Warm Up
3rnds
15 sit ups
15 squats
15 Jumping Jacks

Skill
9 EMOM
30 sec - Max Russian Twists 25/15
30 sec - HS holds
30 sec - Hollow Rocks

WOD
AMRAP 20 - 2 rounds 16 reps Rx
25 Toes-to-bars
50 Double Unders
15 Front Squat, 155lbs Rx

Mobility
Calfs
#Crossfit #orleanscrossfit #crossfitlife #Crossfitfortis #wod #EMOM #AMRAP #toestobar #doubleunders #frontsquats #russiantwist #handstandhold #hollowrock

You know what makes a Monday better? A personal record. Since the last time I tried for a one rep max on squat cleans I've improved by 40lbs! My new #PR is 195lbs! Probably could have done 10 more but I ran out of time. All good though. The #wod was tough. Scaled the hand stand pushups by doing negatives as slow as I could first round. Shoulders were burning so for round 2 I did them off a box. Took my time so I only got through 2 rounds plus 1 rep working at 155lbs. Thanks coach @noeyorev

Warm Up
3rnds
4 push ups
12 Bear Crawls
18 Mountain Climbers

Skill
Squat Clean
1 X 1 @ 1 rep max. Worked up to 195lbs for a PR.
WOD
For time: completed 2 rounds plus 1 Scaled to 155lbs and box.
10 Push Jerks, 205/145 lbs
10 Strict Handstand Push-ups
20 Burpees over Bar
8 Push Jerks, 205/145 lbs
8 Strict Handstand Push-ups
16 Burpees over Bar
6 Push Jerks, 205/145 lbs
6 Strict Handstand Push-ups
12 Burpees over Bar
4 Push Jerks, 205/145 lbs
4 Strict Handstand Push-ups
8 Burpees over Bar
2 Push Jerks, 205/145 lbs
2 Strict Handstand Push-ups
4 Burpees over Bar

Mobility
Shoulders
#Crossfit #orleanscrossfit #crossfitlife #Crossfitfortis #wod #pushjerk #hspu #burpees #squatclean #burpeesoverbar

It’s those couple minutes right after. Right after you pushed harder than you thought you could. Right after you heard the others suffering too but still cheering you on. Right after you used their energy to pull yourself through. It’s those couple of minutes right after you all slayed the dragon together. That’s the good shit. 👊🏻#wegrindtogetherweshineforever #fortisfam #fortiscommunity #crossfit #crossfitfortis #orleans #orleanscrossfit #orleansstrong #orleansfitness #proveit2yourself #wearewithzenplanner
#crossfitcommunity #community @crossfit @crossfitaffiliates

Killer workout to end the week @crossfitfortis! I've been deferring the muscle soreness all week... Pretty sure when it sets in over the weekend I won't be able to walk! #alwayssoreneversorry Thanks coach @ninjavaz!
Warm Up
3rnds
9 Superman Rocks
18 Jumping Jacks
4 Push ups

Skill
9 EMOM
30sec L-sit
7 Ring Dips
15 Back Extensions

WOD
30-20-10 reps, for time of: Completed 2 rounds Rx
Hang Clean & Jerk, 135lbs Rx
Row Calories

Mobility
Low Back/Glutes
#Crossfit #orleanscrossfit #crossfitlife #Crossfitfortis #wod #lsit #hangcleanandjerk #backextension #rowingmachine #row #emom

Holy sh!t coach @erinroberts77! Quite the card game! Going to eat with all my might now!
#Crossfit #orleanscrossfit #crossfitlife #Crossfitfortis #CrossfitStriking

Workout 1 done @crossfitfortis. The sotts press is shockingly tough. Holding the bar with snatch grip you then drop in to full squat and press from behind your head. Great to help with movements I'm struggling with. The bear complex is awesome and very challenging. I Scaled to 135lbs. One rep is comprised of 5 movements. Start with power clean followed by front squat. Then push press catching it in the back rack and do a back squat. To complete the rep you push press from back rack. As always, the double unders were a struggle. Thanks coach @ninjavaz! So coach @erinroberts77, I hurt everywhere at this point so whatever you program for striking tonight will be miserable for me 😁

Warm Up
3rnds
8 Alt Planks
8 Candle Sticks
16 Mountain Climbers

Skill
Sotts Press
4 X 4 @ 45lbs for first 2 and 55lbs for last 2 sets

WOD
5 rounds for time of: 3rounds plus 2 bear complex
3 Bear Complexes, 185lbs Rx (Scaled to 135lbs)
50 Double Unders
3 Sandbag Cleans 150lbs Rx

Mobility
Roll the Legs
#Crossfit #orleanscrossfit #crossfitlife #Crossfitfortis #wod #sottspress #bearcomplexes #doubleunders #sandbagcleans

Listen. We need to talk. Today's workout was awesome! Dinner and the #dodgeball! You should come workout with me sometime.
Warm Up

4rnds
5 Scap Pulls
7 Good Mornings
9 Squats
11 Pike Sit ups

Skill

Kipping

WOD
For time: Capped out at 18 minutes Rx
50 Deadlifts, 135lbs Rx - Completed
40 Shoulder to Overhead, 135lbs Rx - Completed
30 Front Squats, 135lbs Rx - Completed
20 Power Snatches, 135lbs Rx - Incomplete
10 Overhead Squats, 135lbs Rx - Incomplete
Mobility
Lats
#Crossfit #orleanscrossfit #crossfitlife #Crossfitfortis #wod #deadlifts #shouldertooverhead #pushpress #frontsquats

Went in to this with stiff legs. They aren't stiff anymore but I suspect I won't be walking tomorrow... Thanks coach @ninjavaz!
Warm Up
3rnds
10 Inch Worms
10 Dislocates
10 Jumping Lunges

Skill
Seated Dumbbell Press
Seated on the floor, legs straight out in front of you.
4 X 10 @ 35lbs/arm first set and 45lbs/arm for remainder

WOD - Completed Rx 21:07
21-18-15-12-9-6-3 reps, for time of:
Dumbbell Snatch, 50 lbs Rx
Burpee Box Jump over

Mobility
Shoulders
#Crossfit #orleanscrossfit #crossfitlife #Crossfitfortis #wod #dumbbellpress #ahap #dumbbellsnatch #burpeeboxjumpovers #gymhair

These wallballs tried to kill me!!! Starting the week with a bang @crossfitfortis! Thanks coach @noeyorev!
Warm Up
3rnds
20 Crab Walks
10 Supermans
15 Sit ups

Skill
Turkish Get Up
4 X 8 @ Accross - worked with 1pd kettlebell.
WOD
Death By Wall Balls - Each round is 1 minutes. Round one you do 1 round 2 you do 2 etc.

Completed 17 rounds plus 12 (total of 165 wallballs)
Mobility
Quads
#Crossfit #orleanscrossfit #crossfitlife #Crossfitfortis #wallballs #turkishgetup #deathbywallballs #wod

The #assaultbike and I have a complicated relationship. Awesome workout to end the week! I am wrecked! Worked up to 325lbs for the #sumodeadlift. Adjusted my grip a bit wider and that helped. Right now my sumo isn't as strong as my regular deadlifts. Scaled the #wod but the weights still felt tough. Thanks coach @ninjavaz!
Warm Up
3rnds
10 Goodmornings
20 High Knees
10 Squats

Skill
Sumo Deadlifts
1 X 2 @ 80% - 275lbs
1 X 2 @ 80% - 275lbs
1 X 1 @ 90% - 325lbs
1 X 1 @ 90% - 325lbs
WOD
For time: Did C B A - Completed in 22:45
A
30 Deadlifts, 275lbs Rx (Scaled to 225lbs)
30 Assault Bike Calories
-- then --
B
20 Front Squats, 185lbs Rx (Scaled to 155lbs)
20 Box Jump Overs, 30 in
-- then --
C
10 Snatches, 155lbs Rx (Scaled to 135lbs)
100 Double Unders
*** Perform couplets in whichever order you wish *** Mobility
Calfs
#Crossfit #orleanscrossfit #crossfitlife #Crossfitfortis #deadlifts #frontsquats #snatches #boxjumpovers #doubleunders

Two workouts done! Lunchtime WOD and Striking in the evening. Both brutal in their own ways! Thanks coaches @ninjavaz and @erinroberts77! Time to eat now!

Warm Up
3rnds
5 Slow Dislocates
5 Candle Sticks
10 Strict Press (Bar)
10 Sit ups

Skill
Squat Snatch + OH Squat - Still struggling with form and balance on this movement.
2-2-2-2
75lbs
95lbs
105lbs
115lbs

WOD
3 rounds for time of: Completed 2rounds plus 7reps
12 Clean & Jerks, 135lbs Rx
9 Strict Handstand Push-ups (one the wall with plates)
12 Toes to bar

Mobility
Glutes
#Crossfit #orleanscrossfit #crossfitlife #Crossfitfortis #wod #cleanandjerk #hspu #toestobar #CrossfitStriking

Fridge is now fully stocked and stacked for you guys! 🔥🔥 Recover properly with ice cold @fitaid , @lifeaid , @partyaid , @focusaid and @strongbars. Everything in the fridge is $4 each and you can pay cash or on your Zen Planner account on the kiosk at the front desk. 👊🏻 #crossfitfortis #fortisfam #fortiscommunity #orleans #orleanscrossfit #fitaid #lifeaid #focusaid #partyaid #purestrengthbars

DAMN. Kettlebells are assholes. My back is completely gassed. Happy with how I did. The tracking for this workout only includes the #wod and cooldown. Thankfully my back has a few hours to recover before dodgeball!

Warm Up
3rnds
10 High Pulls (Bar)
10 Jumping Lunges
10 Pike Jumps

Skill
Front Squat
1 X 20 @ Max - Did at 145lbs

WOD
Krissy
30 Burpees - Completed
20 KB Swings 1.5pd (53lbs) Rx - Completed
25 Burpees - Completed
25 KB Swings 1.5pd (53lbs) Rx - Completed
20 Burpees - Completed
30 KB Swings 1.5pd (53lbs) Rx - Completed
15 Burpees - Completed
35 KB Swings 1.5pd (53lbs) Rx - Completed
10 Burpees - Completed 4 reps
40 KB Swings 1.5pd (53lbs) Rx - incomplete
5 Burpees - incomplete
Mobility
Forearms

#Crossfit #orleanscrossfit #crossfitlife #Crossfitfortis #burpees #kbswing #frontsquat

Now FMS certified!! This is a fantastic movement screen to help you identify what you need to train or improve in your movement quality. It can be used for sports, desk workers or any other activity 😃#fms #movementismedicine #screen #prevention #physioterapy #modersportphysio #crossfitfortis @crossfitfortis

It amazing how a hard workout can improve your mood. It's a bit of time where you can think of nothing but the next rep. #CrossfitZen

Warm Up
3rnds
10 Inch Worms
10 Jumping Lunges
5 Scap Pulls
5 Supermans

Skill
EMOM 12
45 sec Hang
45 sec Hollow Rocks
45 sec Plank

WOD
12 min AMRAP - Completed 1 round and 52reps Rx
20 FR Double DB Lunge 50lbs per arm Rx
20 DB Snatch Alt 50lbs Rx
15 C2B

Mobility
Hamstrings
#Crossfit #orleanscrossfit #crossfitlife #Crossfitfortis #wod #EMOM #AMRAP #doubledblunge #dblunge #dbsnatch

We’re going to open the forum up to our members for our next podcast. We want your questions for our coaches. DM, message or email your questions this week. They’ll be posed anonymously so there are no dumb questions. Ask anything, we’re here for you. #fortisfam #crossfitfortis #crossfitfortispodcast #fortiscommunity #orleans #orleansstrong #orleanscrossfit

#Repost @crossfitfortis (@get_repost)
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Awesome day! Thanks to everyone who came out to support @movember today. 👨🏻 Couple tough WOD’s, lots of laughs and $580 going towards changing the face of men’s health. 👊🏻 That’s another 290 burpees added to Rob’s total too. #squadgoals #fortisfam #fortiscommunity #movember #movemberwod #movembercanada #crossfit #crossfitisfun #crossfitfortis #orleans #orleansstrong #orleansfitness #orleanscrossfit #wegrindtogetherweshineforever #community #movemberfundraiser

Awesome day! Thanks to everyone who came out to support @movember today. 👨🏻 Couple tough WOD’s, lots of laughs and $480 going towards changing the face of men’s health. 👊🏻 That’s another 240 burpees added to Rob’s total too. #squadgoals #fortisfam #fortiscommunity #movember #movemberwod #movembercanada #crossfit #crossfitisfun #crossfitfortis #orleans #orleansstrong #orleansfitness #orleanscrossfit #wegrindtogetherweshineforever #community #movemberfundraiser @crossfit @crossfitaffiliates

“The myth that women shouldn’t lift weights is only perpetuated by women who are afraid of hard work and men who are afraid of strong women.” #fortiswomen #strongwomen #fortisfam #crossfit #crossfitwomen #crossfitfortis #orleans #orleansstrong #orleanscrossfit #wegrindtogetherweshineforever #proveit2yourself

You know it’s been a great month when the board is full with a week left. 💪🏻 Keep on hustling fam. Proud of you all. #fortisfam #fortiscommunity #prboard #crossfit #crossfitfortis #crossfitworks #orleans #orleansstrong #orleansfitness #orleanscrossfit #wegrindtogetherweshineforever #proveit2yourself #crossfitaffiliate #community

Holy f@&K Friday! This was brutal. Hit the 20 minute time cap with 18kb Swings left but still went on to complete them. Back was totally drained. Thanks coach @ninjavaz!

Warm Up
3rnds
10 Jumping Lunges
10 Toe taps ea side
10 Hollow Rocks

Skill
Deadlift
5 X 3 @ Across - Worked at 275lbs

WOD
WOD: For Time capped out at 20min with 18rep left but completed them anyway.
50 DB Snatch 50lbs Rx
75 Wall Balls 20lbs Rx
100 KB Swings 1.5pd Rx

Mobility
Glutes
#Crossfit #orleanscrossfit #crossfitlife #Crossfitfortis #wod #deadlifts #dbsnatch #wallballs #kbswing

Black Friday Sale on all in stock @5star4mula is on today and tomorrow. Supplement your work in the gym with 20% off products from 5Star! 🔥🔥 #fortisfam #wegrindtogetherweshineforever #5star4mula #crossfitfortis #orleans #orleansstrong #orleanscrossfit #crossfit #crossfitaffiliate

Workout 2 done! Time to eat! Thanks for the killer workout coach @erinroberts77 !
#crossfit #crossfitfortis #orleanscrossfit #crossfitstriking

Workout 1 completed! Very happy with this. Worked up to 185lbs for bench press. Progress is being made! Thanks coach @ninjavaz! Hey @erinroberts77, do your worst! 😁

Warm Up
3rnds
6 Push ups
10 Good Mornings
3 Wall Walks

Skill
Bench Press
5 X 3 @ AHAP - worked up to 185lbs

WOD
Diane
21-15-9 Reps for time: completed in 6:25
Deadlift 225lbs Rx
Handstand Push-ups (Scaled to box handstand pushups)
Mobility
Low Back
#Crossfit #orleanscrossfit #crossfitlife #Crossfitfortis #ahap #wod #benchpress #diane #deadlifts #hspu

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