Monthly archive for January 2018

18.4 is here!!

Raquel came to us with Chronic knee pain, and shoulder pain. The pics on the Left were taken after one session and the pic on the Right is more recent after some sessions at our clinic. See her story below!


2) WOD
For Time (20 min)
18 Squat Cleans (95/65)
400m run (6.5 laps)
15 Squat Clean (135/95)
400m run (6.5 laps)
12 Squat Cleans (185/125)
400m run (6.5 laps)
9 Squat Cleans (225/155)
400m run (6.5 laps)
6 Squat Cleans (275/185)

Rx Standards:
Cleans: The barbell starts on floor and must be caught in a squat clean position for the rep to count. Power Clean + Front Squat will not be allowed. Hips must past below parallel for each squat.

400m Run: You must cross the orange/blue lines on the turf with both feet not just with one. 1 full lap of the CFW track is 200ft. Orange line to the orange line is 100ft.

M – 65 ,95, 115, 135, 155
F – 45, 65, 85, 95, 105

Scaled Standards:
Cleans: Each rep starts from the floor and you will have the option of power clean + front squat or full squat clean. Hips must past below parallel for each squat.

Note: Take note of your tiebreak time. Your tie break time is the time on the clock after your last full 400m run. This will eliminate any ties. If you know you can’t clean a certain weight then it would be best to get there as fast as possible to have a fast tie break time. Don’t forget to take your tie break time!

2) AP
Assault Bike
Fast Pace 10-20-30-40-50 sec
Recovery Pace 50-40-30-20-10 sec

***Enter your CFW OPEN 18.4 score here***


Raquel’s Story

“I am so impressed with the results I have had with your physio and neuro treatments and just wanted to say thanks!!!

I was dealing with knee pain and sought the help of various professionals but found they were only able to get me so far. I was no longer able to squat below 90, wore knee sleeves for support during all WODs (sometimes even during the day) and dreaded getting up and down off  the ground as it was a painful process physically and mentally. I had come to accept that this was the age and stage I was at and that I should just accept it.  

Much to my surprise I have found this is not the case and have had incredible results working with Chris!!!! After only a couple of sessions I found myself spontaneously squatting to pick up my socks off the floor without even realizing I had done it! This was something I had not attempted in months and was shocked that I had no pain and that it felt so natural.

I have also been seeing an osteopath for treatments for a few months and she was surprised to find that there was no tightness or tenderness in my knee from one month to the next after I started the neuro drills!

I continue to see results and am learning how to incorporate the simple drills into my daily routine to instantly eliminate aches and pains when they arise. It is hard to understand how it works but there is no denying it does! I have come to realize the power of the mind body connection. Thanks again for sharing your expertise and for all your encouragement and support.”

Email us if you want to get started with some sessions with our clinic to fine tune that body!  If you have any questions talk to us!  We have some spots open this Friday still!



Louie knows deadlifts


1) STRENGTH & SKILL (20 min)

Note: Add weight each round. Goal is to find a heavy set of 20 unbroken reps.

2) WOD
15 T2B
50 Double-unders

3) AP
Strongman Type Exercises
30 D-ball or Sandbag Squats

Power Monkey Coming to CrossFit Waterloo!

CrossFit Waterloo is excited to announce that we will be hosting a weekend Clinic with Power Monkey in our facility! The clinic will focus on Gymnastics and Weightlifting. The Clinic weekend is open to All levels of athletes and open to anyone.

If you are not familiar with Power Monkey Fitness. They are a team of national Level coaches that are changing the way Gymnastics and Weightlifting are approached. The head coach is Dave Durante and he is a multiple time USA gymnastics national champion. Dave will be in attendance and will be in charge of the Gymnastic portion of the weekend. Along with Dave he will be joined by Mike Cerbus who has competed in the sport of Weightlifting at an elite national level from 2005-2014.

Overview & Schedule
Power Monkey Coaches Dave Durante and Mike Cerbus will  focus on giving all participants the best possible experience. Such as drills and technique used in their own training, their CrossFit athletes’ training. Clients with all levels of experience will benefit from this opportunity to be coached by professionals with such deep knowledge of the sports of weightlifting and gymnastics and transfer into CrossFit.

Saturday, June 2nd, 2018
9:00AM-1:00PM Handstand Specialty Clinic
2:00PM-6:00PM Snatch Specialty Clinic

Sunday, June 3rd, 2018
9:00AM-1:00PM Muscle Up Specialty Clinic
2:00PM-6:00PM Clean & Jerk Specialty Clinic

1 FREE Block of Monkey-Method Gymnastics Programming (5 weeks)

$400 USD for the Full weekend.

If you are not able to attend both days and wish to attend a specific portion of the weekend you will be able to participate by paying $150 USD for each portion.

We hope to have a full house that day and encourage everyone to participate. If the participation is successful CrossFit Waterloo will keep providing further Clinics in the near future! Again this Clinic is open to anyone and everyone. If there are any questions please talk to any of the Coaches.

Let that voice sing!


CrossFit Waterloo Community, Stay tuned for the CFW Open 18.4 live announcement Tuesday night at 8pm. Y vs A throwdown on Instagram and Facebook.

1) STRENGTH & SKILL (15 min)
Push Jerk 3×3
Split Jerk 3×3

*Working percentages 60-70% of max S2OH

Note: The next 3 weeks we will be focusing on the jerk drive. This includes the dip and the extension of the legs in the jerk. For this segment of the cycle focus on a slow 2-3 descent in your dip with a explosive ascent.

2) WOD (12 min)
For Time
Shoulder-to-overhead (115/85)
*= 30 Air Squats

Note: Choose a shoulder-to-overhead weight where you can complete 10-15 reps UB at a time

3) AP
50 Alt. Angled Leg Raises (Pull-up bar)

Time to partner up.


For Time (with a Partner)
500-400-300-200-100 meter Row (x2)

Partner Kettlebell Front Rack Hold (24/16 kg)
5 Burpee penalty for each drop of kettlebells (Both partners)

2) AP
EMOM 10: 1 Rope Climb

Saturday: The Weight Goes UP!

30 Minutes to Complete:
3 Rounds
12 Deadlift; 95/65
12 Front Rack Lunges; 95/65
9 Hang Clean; 95/65
9 Burpess
6 Push Jerk; 95/65
6 T2B

2 Rounds
12 Deadlift; 135/95
12 Front Rack Lunges; 135/95
9 Hang Clean; 135/95
9 Burpess
6 Push Jerk; 135/95
6 T2B

1 Round
12 Deadlift; 155/105
12 Front Rack Lunges; 155/105
9 Hang Clean; 155/105
9 Burpess
6 Push Jerk; 155/105
6 T2B

Competitors Class: Open Test

1) Conditioning
100 Double-unders
100/75 Cal Row
100 Double-unders
75 Burpee Over Bar

2) Olympic Lift
A. Snatch Balance
4×3 –  60%

B. Power Snatch + OHS
1x (3+3) – 60%
1x (3+3)- 65%
3x (3+3) – 70%

”Open Test”
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

Volunteers Wanted!

Hello CFW Community,


We are looking for encouraging, fun, inspirational individuals to volunteer and help out for the Crossfit Waterloo Games. Even if you did not sign up for the Games this is a great event to get to know and watch your fellow members crush some of Coach Yash’s questionable WOD’s.


Job Requirements:


  • Read and understand WOD’s
  • Set up and take down of Bar’s, Plate’s, Rower’s… ect
  • Understanding of Movement Standards
  • PHD in Math…
  • Cheering
  • Having fun
  • Poking Fun at Coach Yash whenever possible!


Although there might be a few requirements for this job, Yash and Myself will make everything clear and as easy as possible to follow during the Games. We will go over all the movement standards and WOD’s before starting so we ask for you to show up at least half an hour before the Games begin to go over everything. The more volunteers we have the smoother the transitions will be between WOD’s .

This Event will be such an amazing and fun time for everyone, we hope to see you there!

If you are interested in volunteering for the games you can sign up here.


There will be a sign up sheet at the gym on the front desk. Also on the sign in sheet let us know how many hours you can volunteer for the day. 

Also DO NOT FORGET TO SUBMIT YOUR 18.3 SCORE!! you can do it from Here.

Thank you.


Coach Steve


lululemon Conestoga Team Sale for CrossFit Waterloo!

In case you haven’t heard yet, for one whole week starting today, all active CrossFit Waterloo members get 25% off of lulu gear! All you need is your CFW key tag at check out. See yesterday blog for more details… CLICK HERE!

1) STRENGTH & SKILL (20-25 min)
Back Squat

*Compare to last week and add weight. Your last set should be heavy.

2) WOD

250m row
12 Burpee Over Box Jumps (24/20)
50 Double-unders

3) AP
Gymnastic Rings Skill:
Skin the cat

25% OFF at LULULEMON Conestoga Mall!

Hey CFW Community, thanks to the amazing people at Conestoga lululemon, we have a surprise for you…

lululemon conestoga wants to invite you!

From Friday January 26th to Friday February 2nd you are invited to shop with an athletes discount of 25% off

Why are we doing this? – To celebrate your athletic accomplishments on your road to The Open and to hear your feedback

How can you receive the 25% discount? – By showing one of our educators at cash your CrossFit Waterloo KEY CARD!

Which Items?

For women:

Wunder Under Pant/Crop

Align Pant/Crop

Speed Short

Run Times Short

Hotty Hot Short (reg and Long)

Tracker Short

Define Jacket

Scuba Hoodie

Cool Racerback

Power Pose Tank

Energy Bra

Free To Be Zen/Serene Bra

Any Markdown Items

For men:

T.H.E. Short

Pace Breaker Short

Surge Short

Metal Vent Tech SS/LS/Tank/Hoodie/1/2 Zip

5 Year Basic T

ABC Pant

Discipline Pant

Intent Pant

Any Markdown Items

Looking forward to seeing you in store!

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