Workout of the Day


A. Press or Bench Press, work up to a heavy single; rest as needed

B. 12-9-6-3 rep rounds for time of:
Burpees Over-the-Bar
Thrusters (95/65lbs)
*8 minute time cap. 



A. Touch & Go Power Snatch, 4 sets of 5 reps @ 50%; rest 2 minutes

B. Handstand Pushups, 5 sets of 3-5 reps (challenging variation); rest 4 minutes

C. Bench Press @ 31X1, 5 sets of 3 reps; rest 4+ minutes (straight weight across)

D. 12-9-6-3 rep rounds for time of:
Burpees Over-the-Bar
Thrusters (115/65lbs)
*8 minute time cap. 



A. Movement Prep/Warm-Up
1) Dynamic Warm-Up
2) Jerk Warm-Up + Drills

B. Jerk Complex
Build to a heavy set for the day:
2 Front Squats + 1 Jerk (paused in dip)
Drop-Off Sets:
3 x 2 @ 75-80% Jerk 

C. Front Squat
Build to a Max Front Squat

D. Accessories
1) Planks, 4 sets
2) GHD Sit-Ups, 4 x 10


Upcoming Dates this Week - Revised

Listed below are the upcoming dates/events for the week. More details for the social and Yoga are posted in the member group. 

1. Wednesday @ 7:30pm: Yoga/Pilates/Gymnastics with Mark
"Hey Crossfit Queen Street!
I’m Mark, and you can normally find me on my hands (see photo).  I’ll be swinging by the space this Wednesday evening to offer up a unique class experience, hopefully one that you’ll want to see on your weekly schedule.
This hybrid, follow-the-leader style flow, incorporating yoga, pilates, and gymnastics, is an active and athletic collection of exercises that will compliment your crossfit practice.  I’ll be available after to answer any questions, and get to know you all.
Let’s flow together.
See you tomorrow at 730!"

2. Thursday @ 6:30pm: Samantha Nuttall Chiropractic. 
*Sam will be back this Thursday providing chiropractic treatment for athletes. She will only be seeing 5 athletes this week. If you would like to be down send us a message.  

3. Saturday @ 12pm: Olympic Weightlifting Technique Seminar
*This Saturday from 12-2pm we will be hosting an Olympic Weightlifting technique seminar open to ALL ability levels. The goal of this seminar is to expedite the learning process for all athletes so you can get more out of weightlifting during the CrossFit sessions. 

4. Saturday @ 7pm: Member Social
*Sign-up in the gym. More details posted in the member group.