Reminder: just one class at 11am today Thursday Workout Of the Day WOD: 25min Partner AMRAP 100 KB Snatches (50/35) 150 Wall Balls (20/14) 100 Goblet Step-ups (50/35) / (24/20) 150 Double Unders
WOD: KB Snatch, WBs, GSUs, DUs Read More »
Wednesday Workout Of the Day LIFT Split Jerk 3×3 @ 80%1RM WOD 3 Rounds, max reps in 40sec for each… 1. Squat Clean (50% 1RM) 2. Rest 3. Row (calories) 4. Rest 5. Dips 6. Rest
WOD: Jerks, Cleans, Row, Dips Read More »
Tuesday Workout Of the Day WOD 1 5min AMRAP 1+ Power Snatch (60% 1RM) 1+ Box Jump (24/20) WOD 2 10-9-8-7-6-5-4-3-2-1 Sumo-deadlift High Pull (95/65) Thrusters
WOD: Snatch, Box Jump, SDHP, Thrusters Read More »
Monday Workout Of the Day LIFT Back Squat 3×5 (80%) WOD 3 Rounds, 2min of max reps for each: 1. Wall Balls (20/14) 2. KB Cleans (50/35) 3. Rest
WOD: Back Squat, WBs, KBCs Read More »
Sunday Workout Of the Day WOD 1 7min AMRAP 3+ Deadlift (50% 1RM) 3+ Bar-facing Burpees WOD 2 7min AMRAP 3 Clean and Jerk (65% 1RM) 30 Double Unders BUY OUT 250m Row
WOD: Deadlift, Burpees, C&J, DUs, Row Read More »
Reminder: just one class today at 11am Saturday Workout Of the Day 30min Partner AMRAP 100 Push Press (95/65) 50 Toes To Bar 100 KB Swings (50/35) 150 Med-ball Situps (20/14)
WOD: Push Press, T2B, KBS, MBSU Read More »
From all of us at Royal City CrossFit, have a very Merry Christmas! Reminder that we are closed today. Coach Julia will be back to coach our boxing day workout tomorrow at 11am.
Thursday Workout Of the Day “12 Days of CrossFit” 1 Rope Climb 2 KB Snatches (50/35) 3 Thrusters (115/75) 4 Dips 5 Ring Rows 6 Burpee Box Jumps (24/20) 7 Cleans (115/75) 8 Wall Balls (20/14) 9 Pullups 10 Handstand Pushups 11 Double Unders 12 cal Row/Bike * Reps progress like the song (1, 2-1,
WOD: 12 Days of CrossFit Read More »
Wednesday Workout Of the Day LIFT Take 12min to find 1RM Snatch for the day. WOD 1 7min AMRAP 3 Power Snatch (70% 1RM) 6 Dips 12 Pistols 7min AMRAP 5 Strict Toes to Bar 9 Burpees
WOD: Snatch, Dips, Pistols, T2B, Burpees Read More »
Hey all. Here is our holiday schedule. All classes will run as normal with the following exceptions… Thursday December 24: 9am only Friday December 25: Closed Saturday December 26: 11am only Sunday December 27: No Gymnastics or Advanced Classes Monday December 28 through Wednesday December 30: No Foundations, No Mon-Wed-Fri Bootcamp, No Advanced classes Thursday
Holiday Schedule / Membership Payments Read More »
