Hey All, reminder that we will be closed tomorrow and reopening at our new location (201 Alice St) for holiday class on Monday at 11am.
Saturday Workout Of the Day LIFT Deadlift Find 1RM WOD ‘Fight Gone Bad’ 3 Rounds, 1min each 1. Wall Balls (20/14) 2. Sumo-Deadlift High Pull (75/45) 3. Box Jumps (20) 4. Push Press 5. Row (cal) 6. Rest
Exciting News All! Royal City CrossFit is relocating to 201 Alice St as of this Monday. Tomorrow (Saturday) will be our last day at Essex St. We will be closed on Sunday and planning to reopen with a holiday class on Monday at 11am. Stay tuned for further updates!
Friday Workout Of the Day LIFT Press Find 1RM WOD 4 Rounds… 200m Run 10 Handstand Pushups 200m Run 10 Ring Rows
Thursday Workout Of the Day LIFT Overhead Squat Find 1RM WOD 7 Rounds… 5 Toes to Bar 10 KB Swings (50/35) 15 Air Squats BUY OUT 8 Turkish Getups
Wednesday Workout Of the Day SKILL Muscle-Ups WOD 10min AMRAP 40 Double Unders 20 KB Snatches (50/35) 2 Rope Climb
Tuesday Workout Of the Day LIFT Back Squat Find 1RM Partner WOD E5MOM: 10 Burpees Each Part A… Partner 1) Wall Handstand Hold Partner 2) 15 Thrusters (95/65) (switch roles) 200m Run Together Part B… Shared Reps… 100 Front Rack Stationary Lunges (95/65) 100 Sumo-Deadlift High Pulls 100 Hang Power Clean & Jerks 200m Run …
Monday Workout Of the Day LIFT Push Press 2-2-2-2 WOD 9min AMRAP 1+ Squat Snatches (135/85) 1+ Strict Pullups 1+ Strict Handstand Pushups
Sunday Workout Of the Day LIFT Clean 2×3 @ 75% 3×2 @ 85% WOD 10min EMOM 2 Dips 4 Ring Rows 6 Overhead Stationary Lunges (95/65)
Saturday Workout Of the Day LIFT Front Squat 3 @ 60% 3 @ 70% Max reps @ 80% WOD 11min AMRAP 4+ Goblet Step Ups (50/35) / (24/20) 200m Run BUY OUT 30 Pistols 3 Rope Climbs