Thursday Workout Of the Day SKILL Handstand Walks E2MOM x 5: 30sec max hold/walk L1 Pike Hold L2 Pike Walk Around Box L3 Wall Walk / Handstand Hold L4 Shoulder Tap L5 Walk to Wall L6 Max Distance HS Walk WOD 16min AMRAP 200m Run (no wreck bag) 20 Overhead Stationary Lunges (95/65) 200m Run […]
WOD: Handstand Walks, Run, Overhead Lunges, K2Es Read More »
Hi everyone, great job on your PRs last week! We started a new cycle on Monday, which will take us to the beginning of August. This is a strength maintenance cycle, focusing a bit more on weightlifting, skills and conditioning than the last cycle did. Wednesday Workout Of the Day LIFT Clean 3-3-3-3 WOD 5
WOD: Clean, Deadlifts, DUs Read More »
Tuesday Workout Of the Day LIFT Push Press 3-3-3-3 WOD Every 4mins x 4* 20/15 Calorie Bike 11 Bar-Facing Burpees 7 Power Snatches (115/80) *3min cap per round
WOD: Push Press, Bike, Bar-Facing Burpees, Power Snatches Read More »
Monday Workout Of the Day LIFT Back Squat 4×5 @ 75% WOD 30 Thrusters (95/65) 25 Pullups 20 Thrusters 25 Pullups 10 Thrusters
WOD: Back Squat, Thrusters, Pull-ups Read More »
Sunday Workout Of the Day LIFT Bench Press Find 1RM WOD 3 Rounds 500m Run 21-15-9 Hang Clean & Jerks (115/80)
WOD: Bench, Run, Hang Clean & Jerks Read More »
Saturday Workout Of the Day 50 Calorie Row 60 KB Snatches (53/35) 70 Situps 80 Wall Balls (20/14) BUY OUT: 5 Tire Flips
Friday Workout Of the Day Weightlifting Total 15min running clock per lift (including warm-up sets) 1. Snatch 2. Clean & Jerk
WOD: Weightlifting Total Read More »
Don’t miss this opportunity to meet and train with five-time CrossFit Games veteran Carol-Ann Reason-Thibault! Carol-Ann will be joined by former pro Hockey & CrossFit Regionals Athlete Emmanuelle Blais. Both are great athletes and excellent coaches. We are excited to have them back! The Workshop will run on Saturday June 22 from 2-4pm. Tickets are
Carol-Ann is Coming Royal City Read More »
Thursday Workout Of the Day SKILL Muscle-Ups WOD 4 Rounds 10 Pistols 10 Box Jump-overs (24/20) 10 Toes to Bar
WOD: RMUs, Pistols, BJOs, T2Bs Read More »
Wednesday Workout Of the Day CrossFit Total 12min running clock per lift (includes warm-up sets & 3 attempts) 1. Back Squat 2. Press 3. Deadlift
WOD: CrossFit Total Read More »
