Workout of the Day

Fitness Level 1

A. 10 minutes of Snatch Technique Practice

B. Four sets of:
8 Back Squats (moderate-heavy)
*Base this on feel. 
Rest 30 seconds
5-10 Pushups (or variation)
Rest 2-3 minutes

C. AMRAP in 5 minutes of:
5 Burpees
10 KB Goblet Squats


Fitness Level 2

A. Six sets of:
1 High Hang Snatch + 1 Hang Snatch
+ 1 Snatch
Rest 90 seconds

B. Two sets of:
8 TnG Snatches @ 50-60%
Rest 1 minute

C. Three sets of:
6 Back Squats @ 70-80%
Rest 30 seconds
5-10 Handstand Pushups (or variation)
Rest 2-3 minutes

D. AMRAP in 5 minutes of:
5 Front Squats (135/95lbs)
5 Pull-Ups
5 Burpees
*Front squats from ground. 


BEWICS this Weekend and Recovery Workshop

CrossFit Queen Street competed in the Queen's intramural tournament BEWICS this weekend. It was an awesome time for everyone who came out and we would like to thank all of those who participated with us. 

This Thursday, January 22nd, 2015 we will be hosting a recovery workshop at the gym from 6:30-7pm. We want to go over the basics on how to get the most out of your training (nutrition, sleep, etc...), because although training is fun, seeing progress is that much better!