Monday 10-14-19 Thanksgiving Workout

Monday 10-14-19 Holiday WOD A. In 15 minutes find your 1 RM Front Squat. B. 1 set of max rep back back squats with your FS weight. C. In teams of four with two athletes working at the same time… 30 Minute Synchro AMRAP “Fantastic Four” 60 Pull-Ups 120...

Monday 09-02-19 Workout Of The Day

Monday 09-02-19 It’s labour day and even though most people are off, you’re still going to be putting in work if you show up to the gym. Today we will be doing “Murph” a classic CrossFit “Hero WOD” named after Michael P. Murphy...

Monday 8-05-19

Monday 8-05-19 Nothing like a holiday workout to kick off Monday morning 🙂 A. 15 Minute time cap to build to a max clean Immediately into B. 15 Minute time cap to build to a max DL. Rest 10 minutes C. In teams of two for all three AMRAP’s 5 Min AMRAP “Pop N Lock”...

Friday 5-31-19 Workout Of The Day

Friday 5-31-19  A. Strength/Skill   3-3-3-3-3  Push Jerk* *Bar is taken from the Ground. Building each set. Start light to moderate and end slightly above workout weight.  Workout  FOR TIME  3-6-9-12-9-6-3 Push Jerk 105/155# *8/10 kcal Bike or 10/15 kcal row after...