Workout of the Day

Fitness Level 1 and 2

A. Ten sets of:
1 High-Hang Snatch @ 65% (or light-moderate load)
Rest 90 seconds
*Full snatches, focusing on bar path and a quick turnover. 

B. Five sets of:
3 Front Squats @ 60-65%
Rest 90 seconds

C. In teams of 2, alternating every exercise, AMRAP in 10 minutes of:
5 Deadlifts (185/125lbs)
10 Box Jumps (step-down)
4 Lengths of Gym


2015 Open Recap and Moving Forward

The CrossFit Open at Queen Street has come to an end as of this Friday, and for the gym this concludes our CrossFit Games season. Although our Games are over, these last five weeks have been a unique period of growth for all of our athletes, programs, and the gym as a whole. We have seen individuals lift weights they did not think they could, push themselves harder on workouts than they thought possible, and continuously show up to training despite being sore and tired. “Full effort is full victory” and we are incredibly proud of how much everyone pushed themselves throughout the Open.

To let you all in on a little secret… we ran the program VERY hard during the Open. The daily workouts were anything but easy, and at this point if you are feeling sore, tired, and generally fatigued, that is completely normal. This week we are going to be dialing back the training volume/intensity to give your bodies a chance to recover. If you have any nagging tweaks or injuries, now is the time to rest up and get back to 100%. Even if you are feeling fresh, it is important to take time to back off on a regular basis in order to get the most out of your training. 

As a facility, our personal goal is to constantly be improving. This requires reflection, implementation, then more reflection, and continuous refinement. We do not pretend to be perfect and only hope that the program and training we provide is up to the current standard you all expect and deserve. Moving forward we find ourselves with a special opportunity to reflect and learn from what has transpired over the last five weeks. Although we love to have fun while training, ultimately we take your athletic development very seriously and want all of you to get the most out of this program. This may mean something slightly different for everyone as you all have different goals and motivations, so at this point we encourage all of you to remind yourself why you do CrossFit. 

As a training methodology, CrossFit is a general physical preparedness (GPP) program which aims to prepare you for any physical contingency. Put simply, this means we want you to be able to lift heavy things, move your body capably, and be able to do things for a long period of time without getting tired. The specialty of CrossFit is not specializing. This is why we love CrossFit and this is what we want to share. Individual reasons for doing CrossFit may all vary, but ultimately we are trying to improve ourselves physically. In order to do this we are going to be tweaking the programming over the next few months to hopefully provide a better system for your development.

We are still in the process of determining where we will be located for the next few years and promise to get back to all of you as soon as we have things figured out. In the meantime, stay tuned for some fun programming going forward, and some new program announcements coming up for this summer!

Thanks for an awesome Open season, and we look forward to seeing you all in the gym this week!