Workout of the Day


A. Power Clean, take 20 minutes to build to a heavy single

B. For time, with a partner:
1600m Run or Row (broken up)
50 Power Cleans (135/95lbs)
50 Burpees (over-the-partner)



A. Strict Handstand Pushups, 5 sets of 3-5 reps (challenging); rest 4 minutes
*During rest, perform 6-15 GHD Sit-Ups. 

B. 3 rounds for time of:
15 Calorie Row
10m Handstand Walk
7 Deadlifts (315/205lbs)
10m Handstand Walk
-Rest 5 minutes-
3 rounds for time of:
14 Pistol Squats (7/leg)
10 Muscle-Ups (or 10 C2B)
6 Power Cleans (205/125lbs)
-Rest 5 minutes-
5 rounds for time of:
50 Double-Unders
3 Rope Climbs
10 Overhead Squats (135/95lbs)


CrossFit Lift Off (Weightlifting Contest) November 7th at Queen Street

November 7th from 9am-12pm we are hosting the CrossFit Lift Off at Queen Street, link here: 

This event will involve a weightlifting meet (Snatch/Clean & Jerk max) which deviates slightly from the traditional format, and a metcon which has yet to be released from CrossFit HQ. Every athlete with a degree of weightlifting experience is encouraged to participate!