Category Archives: CrossFit WOD

MONDAY A. Power clean 3-3-3-1-1-1 B. Perform the following concentrating on technique, not speed. Use approx. 30% of bodyweight: 20-18-16-14-12-10-8-6-4-2 Jerks 2-4-6-8-10-12-14-16-18-20 Toes to bar (scale toes to bar with knees to elbows or hanging knee raises) TUESDAY A. Deadlift 5-5-5-3-3-3 B. Max turkish getups in 7:00 55/36 WEDNESDAY A. Close grip bench press 5-5-5-3-3-3 [...]

Starting February 1: “THE MAKE YOUR LOVED ONES BETTER THAN THEY ARE! VALENTINE SPECIAL $99″ If you buy a monthly membership for a loved one, or they do it on their own, they pay only $99 for the first month. If they resign after the first month, you pay only $99 for the following month! [...]

Starting February 1: “THE MAKE YOUR LOVED ONES BETTER THAN THEY ARE! VALENTINE SPECIAL $99″ If you buy a monthly membership for a loved one, or they do it on their own, they pay only $99 for the first month. If they resign after the first month, you pay only $99 for the following month! [...]

Reminder that we are now open all day on Mondays from 8am-4pm and during regular scheduled class times. MONDAY A. Press 5-5-5-5-5 B. 10 rounds of: 10 pullups 10 pushups 10 situps 10 squats TUESDAY A. Front Squat 10-10-10-10-10 (rest 4 minutes between sets for maximum effort) B. Weighted dips 3×10 WEDNESDAY A. Bench press [...]

Schedule Changes: Monday OPEN GYM 8-12 & 1-4 Feel free to stop by and get a workout, work on skills, lift, and talk to student trainers John and Pat. They are UofT Humber Kin students and will be helping to run open gym for 10 weeks. If the open gym days take off, we’ll add [...]

Saturday 11-1 is now OPEN GYM every week. Also, starting Monday, January 19 – OPEN GYM will be from 7am-4:30. New trainers John and Pat will be there all day, including the regular class times on the schedule. Please sign up as usual for open gym times, please adhere to the hour. Thanks. New rental [...]

NEW YEAR SPECIAL!!! 3 months of training for $99/month ($297 total) Prepaid by cash or cheque at the gym (For new members only) TUESDAY A. Five rounds of: 15 deadlifts, 135/85 12 hang power clean, 135/85 9 front squats 135/85 6 push jerk 135/85 B. 30 pullups WEDNESDAY A. 4 rounds of: 25 walking lunges [...]

Please remember, there are no 6am classes this week. Regular hours resume January 3. TUESDAY (one last run, so bring warm clothes) 3 rounds of: 400m run 21 kettlebell swings 55/35 21 thrusters 95/55 21 pullups WEDNESDAY 5 rounds of: 20 double unders 10 power cleans 135/85 10 ring dips THURSDAY “Lynne” 5 rounds of: [...]

Holiday Hours: December 24 – open 10-12 25&26 – CLOSED 27 to 30 – there are no 6am classes, all other classes are available. 31 – open 10-12 January 1&2 – CLOSED back to regular hours starting January 3 MONDAY A. Deadlift 3-3-3-3-3 B. Five rounds of: 10 Pistols, alternating (or airsquats) 12 Ring dips [...]