crossfit
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As of now we will be open for regular hours. If you are in self-isolation I will be posting on our web page a few little to no gear needed workouts to do well you are at home. We are trying to take every measure to ensure we all stay healthy during this time. These […]
Monday Buy in – 2 Rounds – 40 Air Squats / 15 Banded Pull Aparts / 10 Gymnastics Crunches / 10 Ring Rows Mobility – 1 min Supinated Hang + Banded Ankle A) Rope Climb Drills and Skills (10-15min) B) 9 Min EMOM – DB Strict Press 8 – Light 6 – Moderate 4 – […]
Monday Buy in – EA Warm up A) Strict Press – Build to a Heavy 3 B) DB Torso Row – 4 x 6 /side Metcon – 10 Min AMRAP20 DB Push Press (40/25) 15 Cal Row/Ski 10 T2B Tuesday Buy in – 2 Rounds – 250m Row / 10 Hip Flows / 10 Goblet […]
Monday Open Gym 7-9:30 am Tuesday Buy in – 3-5 min Bike/Row/Ski/Skip then 2 rounds 5-10 reps of each movement with some mobility to make the movements feel like butter Metcon – Hero WOD “Zachary Tellier” 10 Burpees 10 Burpees 25 Push-ups 10 Burpees 25 Push-ups 50 Lunges 10 Burpees 25 Push-ups 50 Lunges 100 […]
Monday Buy in – 3 Rounds – 10 Air Squats / 10 Push Ups / 10 Ring Rows / 10 Sit ups A1) DB Bench x 6 A2) Hip Extension (GHD) x 10 Rest 90 sec x 5 Sets Metcon – For time (CanWest Team Qualifier) 60 WB (20/14) 60/45 Cal Row 30 Devil Press […]
Monday Buy in – 3 min Bike/Row/Ski – then – 20 Goblet Squats / 10 Face Pulls / 10 High Jumps / 10 Pass Throughs A1) Front Squat x 3 @75-80% A2) Double Jump x 10 A3) Side to Side Jumps x 20 Rest 2 min x 3 sets Metcon – 8 min Work / […]
