CrossFit Assault

Constantly Varied, High Intensity, Functional Movement



13.4 = A Great Success!


First of all, congratulations to all who ROCKED 13.4! Way to go!

Secondly, I would like to thank everyone for helping coordinate, sticking around to cheer each other on, participating in the pot-luck challenge (whether as a chef or taster!), and especially cleaning up the box afterwards – SUPER!

Next week, 6 April, is our last CrossFit Games Open WOD. With that in mind, let’s make it extra special!!

1. Please dress up as either your favorite super hero, super villain, or super somebody (you can make something up) 🙂 We are talking bright colors, masks, capes, full costumes – whatever just have fun with it!!

2. If you’re just too cool to dress up (even a little) please bring a penalty beverage for everyone to enjoy! 😉

3. Hopefully the weather is nicer next Saturday and we can really fire up the grill so bring some meat!

4. Plan to stick around, play some games, hang out, and celebrate! Nick is begging for someone, anyone to beat him at beer pong. The last person to go head-to-head with him failed and left the table limping (never mind it was Imran in his boot…)

5. Keep an eye out for the details of next week’s pot-luck challenge!

See you there,



Just as a reminder –

Saturday regular WOD 0900

Open Competitors & Judges need to be present at 0930

Just coming to cheer and party? The heats will start at 1030



WODs & the Open


If you are participating in the Open, take it easy on the WODs…especially FRAN. She’s going to kick your ass and then you might regret it in the Open!

Enjoy the mobility WOD and choose a LIGHT weight for the WOD.

Best of luck to all athletes! WOD 13.3 coming soon!

CHANGE in the midday class day and time

Hello CFAers,

Your staff here at CrossFit Assault are continually striving to give you the best possible service as far as programming, scheduling, and of course coaching! We appreciate your feedback.

There was initially quite a lot of interest in holding a midday class, however, attendance on Wednesdays at 1130 has been sparse. The consensus is that Friday at noon would be better.

So, we’re going to give a new day  (FRIDAYs) and time (1200) a trial run for about a month and see how that goes. If you really love the idea of having a midday class please do your best to make it out and show some support.


13 March (tomorrow) – class stays the same – Wednesday 0915 class, open gym, and 1130 class with Mary.

20 March (next week) – NO midday class at all this week. 0915 will still happen, of course.

29 March (FRIDAY) – new schedule – 0915, open gym, and 1200 class with Mary.

Questions? Comments. Concerns. or message me on Facebook

See you soon,



REMINDER: 1700 Class


Please remember that the evening classes will now start at 1700. Please make sure you’re on time!

CFA is not a Storage Facility



This seems to be a collection area for things long forgotten or perhaps no longer needed. Please go through this area and take your belongings by Friday, March 8th or they will be thrown out.

Let’s work together to keep our box clean!

Collect your things asap!


CFA Box General Rules and Guidelines for Children under the age of 15

CFA, staff, members, and coaches are not responsible for your children in the box.

If you bring your child(ren) to the box with you:

  1. Children must play quietly and safely on the green mats in the stretching / personal belonging  area of the box during WOD times.
  2. Children must be supervised at all times when out of the stretching / personal belonging area and especially when touching or using box equipment.
  3. There will be no food or drinks consumed in, on, or around the green mats and gymnastics area. Disregard for this rule will be interpreted as a member volunteering to thoroughly clean the area after their workout is complete.
  4. The noise level must be kept to a minimum.
  5. If children are unsupervised in the box, participating in any type of dangerous activity, or endangering themselves or the athletes the child and his or her parents may be asked to leave.
  6. If you are NOT the child’s parent or guardian DO NOT feed them. We have children with allergies and those who adhere to a gluten-free or paleo diet. Giving them food to which they are allergic or even not used to can, at the least, make them sick and, at the worst case hospitalization.
  7. Children under the age of 10 require supervision when using the toilets. One of our toilets was stuffed with toilet paper and we must ask parents / guardians to be responsible for young children in the washrooms.

2013 CrossFit Open

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The 2013 CrossFit Open is right around the corner. Many of us are excited as the first WOD release approaches. This year, we are proud that we have so many of our members and coaches participating. If you’ve not yet signed up and wish to…there is still time!

Register here

CFA will be holding the CrossFit Open WODs every Saturday as an “event.” This is so great for our community! While it will be a long day for everyone, it’s going to be a lot of fun for us to work together.


From March 9th to Saturday April 6th, all Saturday WODs will start at 9:00 am instead of 10:30 am. This is to support the athletes participating in the Open.


Even if you’ve not registered for the Open, we need your support! There is a lot to do to make this work and we’d love to have your support. If you can help, contact the member of the team below or fill out the form at the end of this post.

Contact People:

Event Lead & Organization: Tammy
Head Judge & Organization: Nick
Potluck: Mai
Clean Up Crew: Grace & Tina
Equipment Setup: Marco & Don
Children / Babysitting: Tammy
Cheering Squad: EVERYONE @ CFA!!

Some important information:

  1. Saturday WODs will start at 9 am and complete by 10 am. It is important that the area required for the Open is vacated immediately to allow the volunteers the opportunity to set up. Volunteers from the Saturday WOD to help set up the athlete area would be appreciated.
  2. Dedicated Athlete / Judges Area: The actual WOD will determine where the athlete / judges areas are. We will be switching between the “stretching / martial arts area” and the “original weight area.” We will announce the Athlete / Judges area on the Friday prior to the Saturday WOD.
  3. Judges and Athletes need to be at the box starting at 9:30 am for the briefing of movements and any important information they need to have prior to beginning the WOD. The athletes will then have time to warm up.  To get into the rotation of when you will WOD, it will be on a FIRST COME FIRST SERVE basis for the “heat” lists. Tammy will have the lists.
  4. Volunteers for equipment set up will need to start during the time the Judges and athletes are reviewing information.
  5. Spectators: we are happy to have as many spectators as possible at the event. They must stay in the designated areas and not interfere in the areas for the athletes. Children will be in a designated area with supervision.

Children’s Rules:

SPECIAL CONSIDERATIONS for the CrossFit Games Open

Gym Rules for the Box apply. In addition, the following will be in effect.

  1. CFA will provide a competent familiar person to oversee the children in the designated “Children’s Area.”
  2. This person will keep the children in the correct area and report any issues to the parent or guardian who must deal immediately with the issue at hand.
  3. If you would like to bring your child(ren) to CFA during the Games there will be a 10 Euro per family per Saturday charge as compensation / sitting fee.
  4. Please provide your child with adequate forms of entertainment to last the duration of your stay, i.e. video games, books, movie player, non-messy arts like coloring, puzzles, etc.
  5. Children are not permitted to be in the designated athlete / judges areas during the Open. It is important that parents / guardians review the rules and expected behavior with their children prior to the events.

WOD & Open Gym | Sunday, March 3rd @ 10:30 am




What are you doing with your Sunday? Why not head to the box for a WOD  with Coach Ariel? Don’t be fooled, he might be a mermaid, but he’s badass!

If you prefer to just throw some heavy metal around…you can do that too, but please respect the WOD!

Hope to see you there!


OPEN GYM: March 1, 2013

CF Gang

What better way to start off the CrossFit Open month than with “Open Gym!”

On March 1st from 2 pm – 5 pm, Tina will be at the box. If you would like to come in to do tomorrow’s WOD during that time, please feel free. Tina will also support the members with coaching for the lifts.

If you have time, why not come in and get warm!

Hope to see you!

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