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Evan
Dundas
CrossFit Dundas and athlete development- owner and operator
Interests: crossfit
Recent Activity
Hey all, Couple options today. We have our regularly scheduled WOD Complete the following for time 15 Hang Power Cleans 15 Power Cleans 15 Full Squat Cleans Also the games wod. and lastly for some of you jet setters. Here are some travel wods NO GEAR NEEDED 12 Minute AMRAP... Continue reading
Posted Mar 7, 2014 at CrossFit Dundas
Hey all, If you have a moment check out a little 2 min video that should apply to everyone's training in and out of the gym. WOD Escalate by 2 for pushups Escalate by 1 for toes to bar and pullups 2 Pushups 1 Pullup 1 Toes to bar 13... Continue reading
Posted Mar 6, 2014 at CrossFit Dundas
Hey All, For a nice read check this out and perhaps get on board. Dealchoholized- By Erik M.- click here to read. WOD 10-10-10-10-10 Back Squats 25-20-15-10-5 Burpees KBS * You may also attempt this WOD with OHS if you have the skillllllls. *Giddy up Jerry. Continue reading
Posted Mar 5, 2014 at CrossFit Dundas
Hey All, Great work and energy yesterday. I have a good one for ya all today. 21-15-9-3 Wide/ Snatch Grip Deads Burpees V-sits *Please note with the Wide grip dead it is important to be patient, to establish a low hip position, to expand your abs. Do not feel obligated... Continue reading
Posted Mar 4, 2014 at CrossFit Dundas
Hey All, Remember, every Sunday coach Eugene is working and oly lifting/ open gym class at 11am. Come on by! WOD 30-20-10-5 1 1/2 for 1 Kettle bell squat * Hang power clean ( 95/65) Double Unders *1 Rep = While holding a KB in the front rack position, Squat... Continue reading
Posted Mar 3, 2014 at CrossFit Dundas
Hey all, Today's wod (sorry for the delay) Max 20 minutes 1 set is the following 3 Pullups 6 russian Twists 9 Air Squats Minute 1 complete 1 set Minute 2 complete 2 sets Minute 3 complete 1 set Minute 4 complete 2 sets Minute 5 complete 1 set ..... Continue reading
Posted Feb 26, 2014 at CrossFit Dundas
Hey All- I will be ordering some new CFD schwag. Any requests? WOD 15 Minute AMRAP 20 KBS 15 Deficit Pushups (place your hands on plates, have chest touch ground) 10 Hang Power Cleans (135/95) LETS GET AFTER IT- You Prolly Don't need your butt much after yesterday so no... Continue reading
Posted Feb 25, 2014 at CrossFit Dundas
Hey all, Ordering some apparel this week. Anything in particular you want on it? WOD. Perform 6 rounds for time In a Front Rack Position, Perform 12 Lunges with a barbell (not walking) 9 burpee box jumps SWOD and cash out work in house! Continue reading
Posted Feb 24, 2014 at CrossFit Dundas
Reminder all, OLY lifting class with coach Eugene! 11am. It's been great so far. It is also open gym at this time. WOD Complete 1-10 Full Squat Clean. After each set complete a round of 'Cindy' 5 Pullups 10 Pushups 15 Squats Continue reading
Posted Feb 20, 2014 at CrossFit Dundas
Well All, Here is today's WOD. Nothing much else to report. Keep being awesome. Love you all. Cardioooooooooo 100 double Unders 80 kbs 100 double Unders 80 Split Lunges 50 Double Unders 40 box jumps 50 Double Unders 50 high pulls Continue reading
Posted Feb 19, 2014 at CrossFit Dundas
Hey All, Normal hours on this beaut of a family day. Come play. WOD compelete 4 rounds for time with a plate. Each time the weight is placed down add 5 burpees on the end of the WOD. 20 OHS 30 Ground to Overhead 40 Russian Twists (total) *Note that... Continue reading
Posted Feb 17, 2014 at CrossFit Dundas
Hey All, Evan here all day teaching as apparently britt and rob like each other and want to spend time together on valentines. Gross. ------------------------------------------------------------- Family Day Hours Are Regular Hours ------------------------------------------------------------- Oly Lifting/ open gym sunday at 11am with coach Eugene ------------------------------------------------------------- Today's wod 14 OHS 50 Double Unders... Continue reading
Posted Feb 14, 2014 at CrossFit Dundas
Hey All, Great work this week so far. Just an FYI, we are going to begin gathering information on a curling day again. Probably happen in March. So let us know if a Friday, Saturday or Sunday work best. WOD complete a 12 minute amrap of the following. Escalate the... Continue reading
Posted Feb 13, 2014 at CrossFit Dundas
Hey all, way to get scared off by yesterday's wod. For today, a nice lil cardio one! complete 4 rounds of 15 kbs 15 Broads J's 15 Goblet squats with KB 15 knees to elbows 15 Pistol squats (total) For time. Continue reading
Posted Feb 12, 2014 at CrossFit Dundas
WOD, Complete 100 plyo Pushups for time. Each time a set is broken up, complete 20 double unders and 10 jumps squats *A jump squat is an Air Squat when we will explode out from depth and elevate to max height. **If unable to do plyo pushups you are to... Continue reading
Posted Feb 11, 2014 at CrossFit Dundas
Hey All, Just wanted to spread my appreciation to all who came out and Coach Eugene on a great first OLY lifting class on Sunday. Was good fun and very informative. Thanks again everyone. Stay tuned for more specialty classes coming in the future. WOD complete 3 rounds for time... Continue reading
Posted Feb 10, 2014 at CrossFit Dundas
Hey guys, Oly lifting classes start today at 11! Continue reading
Posted Feb 9, 2014 at CrossFit Dundas
Hey All, Reminder, Sunday class moved to 11am with coach Eugene teaching OLY Lifts! Open gym still in effect as well. ------------------------------------------------------------------------------------------------ Also, could some of you please go to the following link and Review CFD. The Review option is on the right. It would be greatly appreciated! Review Link... Continue reading
Posted Feb 7, 2014 at CrossFit Dundas
Hey All, Remember, beginning this Sunday we will have Oly lifting classe from 11-1230ish. During which you may use the Gym as open gym style if you like. This means no more 9am Sunday. ------------------------------------------------------------------------------------------------- Winter can go kick rocks this year, To cheer up, come on by and lets... Continue reading
Posted Feb 6, 2014 at CrossFit Dundas
Hey all, Please notify if you are eveing willing to come tonight in this weather. The hill here and roads are awful. If not much planned attendance I will cancel as I would feel awful if someone wrecked on the way in. Final decision will be made around 2pm. Stay... Continue reading
Posted Feb 5, 2014 at CrossFit Dundas
Hey All, Just another heads up that Sunday's are moving to 11am class with coach Eugene. This will focus on oly lifting but will allow for open gym time to be used as well! ------------------------------------------------------------------------------------------------- 15-12-9-6-3 Split Jerk (alternating legs) Pullups *We are going to go at a moderate weight... Continue reading
Posted Feb 4, 2014 at CrossFit Dundas
Hey All, I have a pair of the green and black wrist wraps in house (the ones I use) If anyone wants to buy em. These are pretty hard to come by as they are often backordered. Let me know. First come first serve. Class this Sunday remains at 9:15am.... Continue reading
Posted Jan 30, 2014 at CrossFit Dundas
Hey all, We have a power version of this wod available as well. It is posted in house. Complete an amrap at each station for the designated time, count reps for score. 1 min squats 2minutes dbl unders 3 minutes push ups 4 mins. Kbs 5 minspullups Continue reading
Posted Jan 28, 2014 at CrossFit Dundas
Hey All, Great work on the weekend. Just and FYI. Beginning FEBRUARY 9th, Sunday open gym will be moved to 11:00 indefinately This will be accompanied by coach Eugene teaching oly lifts as well. ------------------------------------------------------------------------------------------- Please leave all outdoor shoes at the front of the facility upon entry. No expceptions.... Continue reading
Posted Jan 27, 2014 at CrossFit Dundas
Hey All, Starting in Feb, open gym on Sunday will be during the oly lifting class we will be offering with new Coach Eugene. Time will be 11-12 or so. Eugene will be assisting in persons warmup's. Working with individuals on the fundamentals and basics of that particular lift as... Continue reading
Posted Jan 23, 2014 at CrossFit Dundas