Workout, Happening, and Updates at ROYAL CITY COMMUNITY FITNESS
The Blog
Urgent Update Regarding New Provincial Guidelines for Gyms
We apologize for the last minute update. The province just announced that Wellington-Dufferin-Guelph public health has been moved to the ‘Protect’ level of it’s new COVID-19
RCCF is Re-Opening This Week!
We are super excited to announce that RCCF will be re-opening our doors to our amazing community this coming Saturday!! Details to follow via email.
We Are De-Affiliating and Rebranding
Our community is what makes our gym great, not the CrossFit name. With the help of our coaches and members we have built a strong
Gym Temporary Closure Due to COVID-19 Concerns
We regret to announce that as of March 16 we will be closing in an effort to combat the spread of COVID-19. Details regarding memberships
WOD: Clean, T2Bs, Thrusters
Saturday Workout Of the Day LIFT Clean 4×3 @ 80% WOD 20-15-10-5 Toes To Bar Thrusters (95/65)
WOD: Push Press, DUs, DB Snatch, Row
Friday Workout Of the Day LIFT Push Press 4-4-3-3-2 WOD 3 Rounds: 4min work, 2min rest 60 Double Unders (1.5min cap) 30 DB Snatches (50/35)
WOD: Back Squat, Run, KB Swings, GLs
Thursday Workout Of the Day LIFT Back Squat 6-5-4-3-2 WOD 3 Rounds 500m Run 50 KB Swings (53/35) 50 Goblet Lunges
WOD: Triple Couplet
Wednesday Workout Of the Day WOD 1 7min AMRAP 2+ Handstand Push-ups 2+ Power Cleans (155/105) WOD 2 7min AMRAP 10/7 Cal Bike 10 Burpees
WOD: SDL, Pushups, Snstches, WBs
Tuesday Workout Of the Day LIFT Sumo-Deadlift 4×5 @ 75% WOD 12min AMRAP 10 Pushups 10 Power Snatches (75/55) 10+ Wall Balls (20/14)
WOD: Canada Day Sweatfest
Happy Birthday Canada!! Monday Workout Of the Day Partner WOD… 60 Double Unders 40 Overheard Stationary Lunges (95/65) 20 Toes to Bar 200m Run Together
WOD: Partner Chipper Cordio
Sunday Workout Of the Day Partner WOD 1000/700m Row 100 MB Situp Passes (20/14) 1000/700m Row 100 Rower-Facing Burpees 1000/700m Row 100 Box Jumps (24/20)
WOD: OHS, Thrusters, Run
Saturday Workout Of the Day LIFT Overhead Squat 2-2-2-2-2 WOD 30 Thrusters (95/65) 1000m Run 20 Thrusters 500m Run 10 Thrusters 200m Run
WOD: Front Squat, Pullups, Pistols, Cleans, DUs
Friday Workout Of the Day LIFT Front Squat 10-10-10-10 WOD 20min AMRAP 7 Pull-ups 8 Pistols 9 Power Cleans (115/80) 27 Double Unders
WOD: Bench, Bike, KBSs, HSPUs
Thursday Workout Of the Day LIFT Bench Press 4×5 @ 77.5% WOD 50/35 Cal Bike 40-32-24-16-8 KB Swings (53/35) 20-16-12-8-4 Handstand Pushups
WOD: BMUs, T2Bs, OHSs, Flips
Wednesday Workout Of the Day SKILL Bar Muscle-Ups Every 2mins x 5 (30sec of work) L1 – Kipping L2 – Kipping Hips to Bar L3 – Jumping Bar
WOD: Clean, Run, WBs, SDLs, BJOs
Tuesday Workout Of the Day LIFT Clean 2-2-1-1-1 WOD 15min AMRAP 200m Run 20 Wall Balls (20/14) 20 Sumo-Deadlifts (155/105) 20 Box Jump-Overs (24/20)
WOD: Press, DUs, Row, KB Snatch
Monday Workout Of the Day LIFT Press 4×5 77.5% WOD 4 Rounds, 45sec each… 1. Double Unders 2. Rest 3. Row (Cal) 4. Rest 5.
WOD: Back Squat, Thrusters, BFBs
Sunday Workout Of the Day LIFT Back Squat 4×5 @ 77.5% WOD 18-15-12-9-6-3 Thrusters (95/65) Bar-Facing Burpees
WOD: Partner AMRAP
Partner WOD: 20min AMRAP 70 Overhead Stationary Lunges (95/65) 70 Pull-ups 50 Power Cleans (135/95) 50 Chest to Bar Pullups 30 Strict Handstand Pushups 30
WOD: Deadlift, WBs, DUs, L-Sit
Friday Workout Of the Day LIFT Deadlift 3×5 @ 77.5% WOD 120 Wall Balls (20/14)* E2MOM: 25 Double Unders (30sec cap) 8min cap BUY OUT
WOD: Snatch, T2Bs, PPs, BBJs
Thursday Workout Of the Day LIFT Snatch 2-2-2-2-2 WOD 21-15-9 Toes To Bar Push Jerk (135/95) Burpee Box Jumps (24/20)
WOD: Front Squat, Row, Deadlift
Wednesday Workout Of the Day LIFT Front Squat 7-7-7-7 WOD 3 Rounds 21/15 Calorie Row 15 Deadlifts (185/135) 21/15 Calorie Row – 3min cap per
WOD: Bench, DPs, Pullups, Ski, DUs
Tuesday Workout Of the Day LIFT Bench Press 3-3-3-3-3 WOD 3 Rounds, 1min each… 1. 5 Devils Press (50/35) 2. 8-10 Strict Pullups 3. 15/12
WOD: Handstand Walks, Pistols, SDHPs, WBs
Monday 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
WOD: Clean, Run, DB Snatch
Sunday Workout Of the Day LIFT Clean 2-2-2-2-2 WOD 3 Rounds 500m Run 30-20-10 DB Snatches (50/35)
WOD: Push Press, Pullups, Burpees, Box Jump-overs, KB Swings
Saturday Workout Of the Day LIFT Push Press 4-4-4-4 WOD 5min AMRAP 15 Pullups 18 Burpees 21 Box Jump-overs (24/20) Max KB Swings (53/35) Rest
WOD: Back Squat, DUs, GLs, T2Bs
Friday Workout Of the Day LIFT Back Squat 3-3-3-3-3 WOD 5 Rounds 21 Double Unders 14 Goblet Lunges (53/35) 7 Toes To Bar
Partner WOD: Bike, Snatch, RMUs
Thursday Workout Of the Day 20min Partner AMRAP 50 Cal Bike 50 Squat Snatches (95/65) 40 Cal Bike 40 Squat Snatches (115/75) 30 Cal Bike
WOD: Sumo DL, Run, Thrusters, C2Bs
Wednesday Workout Of the Day LIFT Sumo-Deadlift 5-5-5-5 WOD 12min AMRAP 200 Run 20 Thrusters (95/65) 20 Chest To Bar Pullups
WOD: Overhead Squat, Dips, Hang Power Cleans
Tuesday Workout Of the Day LIFT Overhead Squat 3-3-3-3 WOD 7 Rounds 7 Dips 7 Hang Power Cleans (135/95)
WOD: Front Squat, BFBs, SDHPs, Row
Monday Workout Of the Day LIFT Front Squat 5-5-5-5 WOD 12min AMRAP 15 Bar-Facing Burpees 15 Sumo-Deadlift High Pulls (95/65) 15 Cal Row
WOD: Bench Press, DUs, T2Bs, KB Snatch, Push Press
Sunday Workout Of the Day LIFT Bench Press 5×4 @ 80% WOD 100 Double Unders 80 KB Snatch (53/35) 60 Toes To Bar 40 Push
WOD: Bar Muscle-Ups, Run, Burpee Box Jumps, Overhead Squats
Saturday Workout Of the Day SKILL Bar Muscle-Ups Every 2mins x 5 (30sec of work) L1 – Kipping L2 – Kipping Hips to Bar L3
WOD: Clean, WBs, DLs
Friday Workout Of the Day LIFT Clean 3-3-2-2 WOD 27-21-15-9 Wall Balls (20/14) Deadlifts (205/135)
WOD: Press, DBCJ, Row, Pullups, Run
Thursday Workout Of the Day LIFT Press 4×5 @ 75% WOD 15min AMRAP 20 DB Hang Clean & Jerks (50/35) 500m Row/Ski 20 Pullups 500m
WOD: Back Squat, HSPUs, Pistols, KBSs
Wednesday Workout Of the Day LIFT Back Squat 5×4 @ 80% WOD 16-12-8-4 Handstand Pushups Pistols KB Swings (53/35)
WOD: T2Bs, Bike, DUs, MBSUs
Tuesday Workout Of the Day 25 min Partner Relay AMRAP* 5 Toes to Bar 10/7 Cal Bike 20 Double Unders * E5MOM 20 MB Situp
WOD: Deadlifts, Thrusters, BFBs, Ropes
Monday Workout Of the Day LIFT Deadlift 3×5 @ 75% WOD EMOM* 1+ Thrusters (95/65) 1+ Bar-Facing Burpees *Continue until you can no longer complete
WOD: Snatch, BMUs, Pushups, Squats
Sunday Workout Of the Day LIFT Snatch 4×3 @ 77.5% WOD 5 Rounds 5 Bar Muscle-Ups* 10 Hand-Release Pushups 15 Goblet Squats (53/35) *Scale=10 C2B
WOD: Front Squat, KB Swings, Wall Balls, Box Jump-overs, Power Cleans
Saturday Workout Of the Day LIFT Front Squat 3-3-3-3 WOD 15min AMRAP 50 KB Swings (53/35) 40 Wall Balls (20/14) 30 Box Jump-overs (24/20) 20
WOD: Handstand Walks, Run, Overhead Lunges, K2Es
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
WOD: Clean, Deadlifts, DUs
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.
WOD: Push Press, Bike, Bar-Facing Burpees, Power Snatches
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
WOD: Back Squat, Thrusters, Pull-ups
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: Bench, Run, Hang Clean & Jerks
Sunday Workout Of the Day LIFT Bench Press Find 1RM WOD 3 Rounds 500m Run 21-15-9 Hang Clean & Jerks (115/80)
WOD: Chipper
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
WOD: Weightlifting Total
Friday Workout Of the Day Weightlifting Total 15min running clock per lift (including warm-up sets) 1. Snatch 2. Clean & Jerk
Carol-Ann is Coming Royal City
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
WOD: RMUs, Pistols, BJOs, T2Bs
Thursday Workout Of the Day SKILL Muscle-Ups WOD 4 Rounds 10 Pistols 10 Box Jump-overs (24/20) 10 Toes to Bar
WOD: CrossFit Total
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: Clean n Jerk, Row, Burpees
Tuesday Workout Of the Day LIFT Clean & Jerk 5×1 @ 90-95% WOD 750m Row 75 Burpees 500m Row 50 Burpees
Victoria Day WOD
Monday Workout Of the Day Reminder: 10am and 11am class only Teams of 2 10 Rounds (in relay)* 5 Handstand Pushups 10 Sumo-Deadlift High Pulls
WOD: Bench Press, Double Unders, Pullups, Overhead KB Lunges
Sunday Workout Of the Day LIFT Bench Press 5×5 @ 80% WOD 4 Rounds 50 Double Unders 7 Pullups 14 Single Arm Overhead KB Lunges
WOD: Deadlift, Row, Bike
Saturday Workout Of the Day LIFT Deadlift 4×5 @ 80% WOD 2min work, 2min rest x 4 21/15 Calorie Row Max Calorie Bike
WOD: Overhead Squat, Hang Power Snatches, Thrusters, Run
Friday Workout Of the Day LIFT Overhead Squat 5×5 @ 80% WOD 3 Rounds 15 Hang Power Snatches (95/65) 15 Thrusters 200m Run
WOD: Press, Pushups, Power Cleans
Thursday Workout Of the Day LIFT Press 5×5 @ 80% WOD 9min AMRAP 21-15-9 Pushups Power Cleans (115/80)
WOD: Back Squat, T2Bs, BJs, WBs, Row
Wednesday Workout Of the Day LIFT Back Squat 5×5 @ 80% WOD 60 Calorie Row 50 Wall Balls (20/14) 40 Box Jumps (24/20) 30 Toes
WOD: Clean & Jerk, BOBs, DLs, DUs
Tuesday Workout Of the Day LIFT Clean & Jerk 5×2 @ 82.5% WOD 21-18-15-12-9-6-3* Bar-over Burpees Deadlifts (155/105) *20 Double Unders after each set of
WOD: Bench, Pullups, Lunges
Monday Workout Of the Day LIFT Bench Press 5×5 @ 77.5% WOD 5 Rounds 5 Strict Pullups 30 Lunges
WOD: Deadlift, Row, Wall Balls, DB Snatches
Sunday Workout Of the Day LIFT Deadlift 4×5 @ 77.5% WOD 3 Rounds: 3min work, 2min rest 20/15 Calorie Row 20 Wall Balls (20/14)* Max
WOD: Snatch, Run, Thrusters
Saturday Workout Of the Day LIFT Snatch 4×3 @ 80% WOD 500m Run 21 Thrusters (115/80) 500m Run 15 Thrusters 500m Run 9 Thrusters
WOD: Press, BBJs, Cleans, KBSs
Friday Workout Of the Day LIFT Press 5×5 @ 77.5% WOD 10min AMRAP 5+ Burpee Box Jumps (24/20) 10 Power Cleans (135/95) 15 KB Swings
WOD: Back Squat, Bike, KB Hold
Thursday Workout Of the Day LIFT Back Squat 5×5 @ 77.5% Partner WOD 200/140 Calorie Bike (100/70 per partner)* *Partner 2: Double KB Front Rack
WOD: Clean & Jerk, BMUs, SUs, LBSOs
Wednesday Workout Of the Day LIFT Clean & Jerk 4×3 @ 80% WOD 14min AMRAP 5 Bar Muscle-Ups* 10 DB Hang Clean & Jerks (50/35)
WOD: Bench Press, Burpees, Double Unders, Row
Tuesday Workout Of the Day LIFT Bench Press 5×5 @ 75% WOD 50 Burpees 150 Double Unders 50/35 Calorie Row/Ski
WOD: Deadlift, Front Squats, RRs
Monday Workout Of the Day LIFT Deadlift 4×5 @ 75% WOD 5 Rounds 5 Front Squats (185/135) 10 Ring Rows
WOD: Overhead Squat, Run, Hang Power Cleans, Lunges, T2B
Sunday Workout Of the Day LIFT Overhead Squat 5×5 @ 75% WOD 10min AMRAP 500m Run 30 Hang Power Cleans (115/80) 30 Front Rack Lunges
WOD: Press, Burpees, KB Swings, Pullups
Saturday Workout Of the Day LIFT Press 5×5 @ 75% WOD 3 Rounds 15 Burpees 30 KB Swings (53/35) 15 Pullups
WOD: Back Squat, Row
Friday Workout Of the Day LIFT Back Squat 5×5 @ 75% WOD 1000m Row 500m Row 250m Row – Rest 1:1 between rows – Record
WOD: Clean & Jerk, Pushups, Thrusters, Double Unders
Thursday Workout Of the Day LIFT Clean & Jerk 3×3 @ 70% WOD 50 Double Unders 9 Hand-Release Pushups 9 Thrusters (75/55) 50 Double Unders
WOD: Bench, DB Snatch, Bike
Wednesday Workout Of the Day LIFT Bench Press 3×4 @ 70% WOD 4 Rounds, 45 sec each (15sec transition between stations) 1. DB Snatches (50/35)
WOD: Deadlift, T2B, BJOs, WBs
Tuesday Workout Of the Day LIFT Deadlift 3×4 @ 70% WOD 15min AMRAP 5 Strict Toes-to-Bar 5+ Box Jump-overs (24/20) 5+ Wall Balls (20/14)
WOD: Snatch, Row, Burpees, Overhead Squats
Monday Workout Of the Day LIFT Snatch 3×3 @ 70% WOD 3 Rounds 20/15 Calorie Row/Bike/Ski 10 Hang Power Snatches (75/55) Rest 1min 3 Rounds
WOD: Press, Pullups, Lunges, Run
Sunday Workout Of the Day LIFT Press 3×4 @ 70% WOD 4 Rounds 7 Strict Pullups 14 Goblet Lunges (53/35) 200m Run
WOD: Clean & Jerk, SDHP, Push Press, Front Squats
Friday Workout Of the Day LIFT Clean & Jerk 5×3 @ 75% WOD 2 Rounds 20 Sumo Deadlift High-Pulls (95/65) 20 Push Press 20 Front
WOD: Bench Press, Run, Bar-Facing Burpees, Hang Power Snatches, Ring Muscle-Ups
Thursday Workout Of the Day LIFT Bench Press 5×5 @ 75% WOD 10min AMRAP 200m Run 7 Bar-Facing Burpees 5 Hang Power Snatches (115/80) 3
WOD: Deadlift, Box Jumps, Row, Squat Cleans
Wednesday Workout Of the Day LIFT Deadlift 5×5 @ 75% WOD 0:00-4:00 20 Box Jumps (24/20) 15/10 Calorie Row 10 Squat Cleans (125/85) 4:00-8:00 20
WOD: OHSs, Thrusters, T2Bs
Tuesday Workout Of the Day LIFT Overhead Squat 5×4 @ 80% WOD 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) 10-9-8-7-6-5-4-3-2-1 Toes To Bar
WOD: Press, DUs, KBSs, Bike
Monday Workout Of the Day LIFT Press 5×5 @ 75% WOD 1 7min cap: 75 Double Unders 25 KB Swings (53/35) 50 Double Unders 25
WOD: Deadlifts, Pullups, WBs, Burpees, Run
Sunday Workout Of the Day Partner WOD – 2 Rounds 40 Deadlifts (225/155) 60 Pullups 80 Wall Balls (20/14) – 40 Synchro Burpees – 500m
WOD: Back Squat, L-Sit, Dips, Plank, Lunges
Saturday Workout Of the Day LIFT Back Squat 5×5 @ 75% WOD 3 Rounds (not for time) 30sec L-Sit 10 Strict Dips 30sec Plank 10
Friday Holiday WOD
Happy Long Weekend! We are open all weekend! Check Zen Planner for the revised class schedule. Friday Workout Of the Day Teams of 2… Station
WOD: Clean & Jerk, DB Snatches, OH Lunges, Ring Rows, Hollow Body Rocks
Thursday Workout Of the Day LIFT Clean & Jerk 6×1 @ 85-90% WOD 12min AMRAP 10 DB Snatches (50/35) 10 DB Overhead Lunges 10 Ring
WOD: Bench Press, Thrusters, Row, Burpee Box Jump-overs
Wednesday Workout Of the Day LIFT Bench Press 6×3 @ 85% WOD 21-15-9 Thrusters (95/65) Calorie Row Burpee Box Jump-overs (24/20)
WOD: Deadlift, Double Unders, Hang Power Cleans
Tuesday Workout Of the Day LIFT Deadlift 5×3 @ 85% WOD 50-40-30-20-10 Double Unders 10-8-6-4-2 Hang Power Cleans (155/105)
WOD: Snatch, DB Front Squats, Pushups, Step-overs
Monday Workout Of the Day LIFT Snatch 5×2 @ 80% WOD 16min Partner Relay 8 DB Front Squats (50s/35s) 8 Pushups 8 DB Box Step-overs
WOD: Press, Deadlift, T2Bs, Ropes
Sunday Workout Of the Day LIFT Press 6×3 @ 85% WOD 10min AMRAP 3+ Deadlifts (165/115) 3+ Toes to Bar
WOD: Back Squat, Burpees, Run, WBs
Saturday Workout Of the Day LIFT Back Squat 6×3 @ 85% WOD 3 Rounds 10 Burpees 20 Wall Balls (20/14) 200m Run
WOD: Clean & Jerk, Bike, KB Swings
Friday Workout Of the Day LIFT Clean & Jerk 5×2 @ 80% WOD 4 Rounds: 2min work, 2min rest 21/15 Calorie Bike* Max KB Swings
WOD: Bench Press, Power Snatches, OH Stationary Lunges
Thursday Workout Of the Day LIFT Bench Press 5×4 @ 80% WOD 8min EMOM Odd: 5 Strict Pullups + 5 Strict Handstand Pushups Even: 10
WOD: Deadlift, Double Unders, Row, Hang Power Cleans
Wednesday Workout Of the Day LIFT Deadlift 5×4 @ 80% WOD 2 Rounds 75 Double Unders 500m Row 25 Hang Power Cleans (115/80)
WOD: OHS, Thrusters, BFBs
Tuesday Workout Of the Day LIFT Overhead Squat 4×5 @ 75% WOD 3 Rounds 15 Thrusters (95/65) 15 Bar-Facing Burpees
WOD: Press, GSUs, KB Snatches, Situps
Monday Workout Of the Day LIFT Press 5×4 @ 80% WOD 12min AMRAP 30 Goblet Step-Ups (53/35)/(24/20) 30 KB Snatches 30 Situps
WOD: Back Squat
Sunday Workout Of the Day LIFT Back Squat 5×4 @ 80% CORE + ACCESSORY E5MOM x 3 10 GHD Situps 10 Back Extensions 15 yard
WOD: Bench, DUs, HPSs, WBs
Friday Workout Of the Day LIFT Bench Press 4×5 @ 75% WOD 100 Double Unders 30 Hang Power Snatches (95/65) 30 Wall Balls (20/14) 100
WOD: Deadlift, Bike
Thursday Workout Of the Day LIFT Deadlift 4×5 @ 75% WOD E2MOM x 5 30sec Max Cal Bike* *score is total cals
WOD: Press, Row, DB Snatches, Strict Pullups
Tuesday Workout Of the Day LIFT Press 4×5 @ 75% WOD E4MOM x 3 24/18 Calorie Row 16 DB Snatches (50/35) 8 Strict Pullups
WOD: Back Squat, Cleans, BFBs
Our new programming cycle starts today! This is an 8-round, strength-focused cycle and will take us until mid-May. For anyone out of the habit of
WOD: BOR, RTs, GLs, MCs, SUs
Sunday Workout Of the Day LIFT Bent-Over Row 3×7 WOD 10-8-6-4-2 Russian Twists (53/35) 20-16-12-8-4 Goblet Lunges 40-32-24-16-8 Mountain Climbers 80-64-48-32-16 Single Unders BUY OUT
