WOD: Power Clean & Push Press, BFBs, OHS
Friday Workout Of the Day LIFT Power Clean & Push Press 5×2 @ 85-90% WOD 10min AMRAP 30 Bar-Facing Burpees 20 Overhead Squats (95/65)
WOD: Power Clean & Push Press, BFBs, OHS Read More »
Friday Workout Of the Day LIFT Power Clean & Push Press 5×2 @ 85-90% WOD 10min AMRAP 30 Bar-Facing Burpees 20 Overhead Squats (95/65)
WOD: Power Clean & Push Press, BFBs, OHS Read More »
Saturday Workout Of the Day LIFT Back Squat 3-3-3-3 WOD 3 Rounds 200m Run with Med Ball (20/14) 20 Wall Balls 15 Toes To Bar 10 Ring Rows
WOD: Back Squat, Run, WBs, T2Bs, RRs Read More »
Friday Workout Of the Day LIFT Back Squat 3×5 @ 80% WOD 3 Rounds 40 Russian KB Swings (53/35) 10 Pistols 20 MB Situps (20/14) 10 Pistols
WOD: Back Squat, KBSs, MBSUs, Pistols Read More »
Thursday Workouts Of the Day LIFT Push Press 3-3-3-3 WOD 4 Rounds 3min work, 1min rest 10 Toes to Bar 12 Overhead Squats (95/65) 14 Bar-Facing Burpees Max Double Unders *score is total DUs
WOD: Push Press, T2Bs, OHSs, BFBs, DUs Read More »
Thursday Workout Of the Day LIFT Clean Find 1RM WOD 15min AMRAP 15 Wall Balls (20/14) 10 Bar-Facing Burpees 5 Power Cleans (155/105)
WOD: Cleans, WBs, Burpees Read More »
Congrats to our Athlete of the Month for July, Simon Beres! Simon started training with us at Royal City in January 2016. He spent a few months in our Bootcamp classes to work on his cardio and later jumped into our regular CrossFit classes and has made steady fitness gains ever since. Simon has steadily
July Athlete of the Month Read More »
Wednesday Workout Of the Day WOD “Fran” 21-15-9 Thrusters (95/65) Pullups LIFT Bench Press 3×5 @ 75%
Tuesday Workout Of the Day LIFT Snatch Find 1RM WOD 25 cal Row 21-15-9 _Deadlifts (225/155) _Handstand Pushups 50 Double Unders
WOD: Snatch, Row, Deadlifts, HSPUs, DUs Read More »
Wednesday Workout Of the Day LIFT Clean 1×3 @ 80% 2×2 @ 85% 3×1 @ 90% WOD 100 Double Unders 80 Sumo Deadlift High Pulls (75/55) 60 Bar-Facing Burpees 40 Power Snatches 20 Muscle-Ups (scale = C2R/C2B) 22min Cap
WOD: Clean, DUs, SDHPs, BFBs, Snatches, RMUs Read More »
Tuesday Workout Of the Day LIFT Press 4×5 @ 80% WOD 3 Rounds 500m Run 30 Wall Balls (20/14) 15 Toes To Bar
WOD: Press, WBs, T2Bs, Run Read More »