With a Sandbag, do a 12 minutes AMRAP of:
Piece of art by Janine
Schedule this week:
**There will be a class at 11 am tomorrow (Sunday)
WOD TBA
8 minutes Handstand push-ups
5 minutes Walking Lunges
3 minutes Pull-ups
2 minute Push-ups
1 minute L sit
Jessi’s strong press
“Karen”
150 Wall Balls for time
AMRAP 15 minutes
Carolyne on her squat
CrossFit Total
Score is total of loads across all lifts.
Kezia.. happy about her new vibrams 
…. that she had to return for exchange 
5 rounds of
Bill working on the deadlift
Merci a tout ceux et celles qui ont participé au ”Broomstick Mile” de hier, malgré la température un peu froide.
Nous avons ramassé 490$ pour venir en aide a Haiti. Un énorme MERCI pour vos dons généreux.
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Thanks to everybody that came out in the very nice but colder weather yesterday and did the “broomstick mile” in memory of Sgt Mark Gallagher.
With our combined efforts, we managed to raise 490$ for the Haiti Disaster Relief. Again, THANK YOU for your generous donations.
Everybody playing with the broomstick in the snow.
Sgt Mark Gallagher’s memorial WOD will be today, at 11am outside the RCMP building on Vanier St. Dress warm!
Please come for support and feel free to bring a friend. Participants are asked to donate $10 for Haiti. We will have Red Cross donation sheets on site.
Coffee and hot chocolate included!
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“The Broomstick Mile” (Scaled version) Why we chose this workout? click here
Sadly RCMP Sgt. Mark Gallagher was found dead in the debris of his Haitian home. He was a victim of Tuesday’s massive earthquake in Haiti. Mark’s immediate family are his wife Lisa and their children Shane and Heather. He will be deeply missed by his loving family, friends and fellow RCMP officers.
The bodies of two RCMP officers who died in last week’s earthquake in Haiti will be returned to Canada on Friday, Jan. 22/10.
This is Sgt Mark Gallagher’s bio from: http://www.rcmp-grc.gc.ca/mem/gallagher-bio-eng.htm
Sergeant (Sgt.) Gallagher joined the RCMP on January 18, 1998, after thirteen years with the Moncton Police in New Brunswick (August 28, 1985).
Sgt. Gallagher spent eight years in New Brunswick in a variety of policing roles including general policing and community policing/victim services. Mark was promoted to Corporal in 2004 while serving in Jacquet River, New Brunswick.
In 2007, Sgt. Gallagher was promoted to the rank of Sergeant as the Media Relations Officer for the province of Nova Scotia. It was through this position that Mark developed close relationships with journalists, community members and policing partners. Sgt. Gallagher was responsible for communicating the RCMP’s message throughout Nova Scotia and upholding a positive image of the force; a job which he took a great amount of pride in and thoroughly enjoyed.
On July 7, 2009, Mark deployed to Haiti on a nine-month United Nations Peacekeeping mission. His duties in Haiti included working on Project Coordination. This was his first United Nations mission.
Sgt. Gallagher was passionate about assisting those in need and always found opportunities to serve his community. His love of the French language was a perfect fit for his deployment to work with the people of Haiti.
In 2002, Sgt. Gallagher was awarded the Queen’s Golden Jubilee Commemorative Medal and earned the Police Exemplary Service Medal.
An avid boating enthusiast, Mark enjoyed being out on the water with family and friends in tow. Sgt. Gallagher leaves behind his wife Lisa and their two children, Heather and Shane.
Courtesy of Memory Torch
*** “Workout” Sergant Mark Gallagher demain! / Sgt Mark Gallagher’s memorial wod tomorow!
CLICK HERE for more details
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This workout is short, so it’ll be an opportunity for everybody to practice their goats and work on their goals.
Now there’s an A$$ to ground squat!… almost
