Workout of the Day


A. Take 15 minutes to Establish a Max Press

B. Take 15 minutes to Establish a Max Jerk

C. 15 minutes of Pick your own Skill Practice
-Skill WOD
-Cartwheel and Roll Work
-Handstand Work
-Olympic Lifting Technique



A. Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

B. Take 15-20 minutes to build to today’s 1-RM Clean

C. Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120%
(pause 2 seconds at mid-thigh)
Rest as needed

D. For time:
Row 2000 meters
50 Chest-to-Bar Pull-Ups
Row 1000 meters
25 Chest-to-Bar Pull-Ups


Queen Street Academy Introductory Program

We are now offering a 2x/week introductory program for individuals who are interested in CrossFit but do not yet feel comfortable jumping into the group training environment. The Queen Street Academy Introductory program runs Tuesday and Thursday nights and will focus on developing safe movement and comfort with the main CrossFit exercises. If you would like to do CrossFit, but are feeing intimidated jumping right in, please contact us about joining our introductory program -