HUGE congratulations to Brad and Rob crushing some goals this afternoon! Rob with 3 unbroken bar muscle ups and Brad with his FIRST ever bar muscle up! #PRs #CrossFit #ERTfitfam #Goals #Crushed #Barrie

Row, row, row your boat! Great job by everyone who completed the rowing intervals yesterday! #CrossFit #ERTfitfam #Rowing #Burner

Sign up in Wodify for a spot in our new open gym time! Monday - Friday 3:30PM - 4:30PM • • • #CrossFit #BetterEveryDay #ERTfitfam #NewGoals #Barrie

Open 18.3 Redo’s will be held this Sunday from 11AM - 1:30PM. • • • The 4PM - 6PM will not be running this week. Sorry for the inconvenience! • • • #CrossFit #Open #18Point3 #GetReady #Barrie #ERTfitfam #PRtime

Team Rosters for the 2018 Intramural Open! Happy CrossFit Games season everyone! Welcome to the most anticipated & exciting 5 weeks of the year in the gym!

Here is a GREAT mobility warmup for 18.1! Specific warm ups for each piece of the workout. Courtesy of @squat_university • • • #Repost @squat_university with @get_repost ・・・ Recommended mobility/stability prep to crush the CrossFit Open 18.1!🥊 . We have 3 exercises to prep for: 1️⃣Toes To Bar 2️⃣DB Clean & Jerk 3️⃣Row . Single knee to chest stretch: To move efficiently with this exercise you need to have a good amount of hip flexion mobility. The single knee to chest stretch can be a great way to improve this mobility. Don't perform long holds as we don't want to decrease any power generation capability we'll need from those hips in the preceding DB clean. Pull one knee to your chest (or slightly to the side if you get a pinching pain in your hip) until you get a good stretch in your hamstring/glute region. Hold this for 10 seconds and perform up to 5 on each side.✅ . 👇🏼(Choose 1 of the next 2)👇🏼 . Row, Rotation + Press: The DB Clean & Jerk movement requires a good amount of scapular/shoulder stability to control the dumbbell to the rack position and then into a strong overhead position over and over again.🏋🏼‍♀️ . How to perform: grab a band and wrap it around a rig (or even have a friend hold the other end). Perform a row by driving your elbows back and squeezing your shoulder blades together (something that will help prime the motion for your actual rowing part of this WOD). Rotate your arm back. Last, drive your arm upwards and hold it for a few seconds again feeling for the muscles in the back of your shoulder turning on keep the arm from falling forward agains the pull of the band.✅ . Bottoms Up KB Press: This exercise will help with two things: priming scapular/shoulder stability and also core stability. With doing a ton of DB clean & Jerks along with rowing - the fatigue can lead to your spine moving quickly from a neutral braced position into a poor flexed or bent position. Priming your core can help create tension/stability in your spine that can lead to more efficient and safe movement during this WOD.✅ Perform 2-3 sets of 5 presses for 3 second holds. _____________________________________ #CrossFit #CrossFitOpen #crossfitlife #crossfitter

Thank you to all our amazing members and everyone who participated in last weekend's fundraiser. Welcome our AED to CrossFit ERT! #SaveStation #AED #SaveALife Thank you Zach Tomkinson for helping us out and @ActionFirstAid for their assistance.

AED Fundraiser underway!!

This weekend only... Exclusive for ERT members... Receive 25% off Bluestar and Beyond Yourself products!! Body Systems will be on site tomorrow for demos and to support our AED Fundraiser!!! Thanks to Andrew Akie for taking care of us, once again!!!

Get ready for the Open! It’s not about who’s the best; it’s about being a part of the larger community, sharing PR’s, and all throwing down together in one workout, on one day! • • • • #Repost @crossfitgames with @get_repost ・・・ 🎙 @amalleolo 🇺🇸 - five-time individual Games qualifier and @crossfittraining staff member: “Just signed up for the @crossfitgames Open, and I have been lucky enough to have been a part of every open since it started! My favorite part is the amazing moments and experiences that come from 5 weeks of excitement, challenge and perseverance! Simply sign up and trust that some really amazing things will come - they always do! — #CrossFitOpen #CrossFit #IntheOpen #Fitness #Reebok @reebok #Training #Workout

Registration for the Open starts today! Let's all get signed up and come on out to cheer on your #FitFam! Last year was an amazing success. Let's do it again.

Here are our holiday operating hours! Hope everyone has a safe holiday season with loved ones! • 🎄🎅🏻🍾🎁 •• #MerryChristmas #HappyHolidays #CrossFit #ERTfitfam #Family #Barrie