Workout of the Day


A. Clean, take 20 minutes to build to today’s Heavy Triple

B. 5-4-3-2-1 rep rounds for time of:
Muscle-Ups (or 2x Burpee Pull-Ups)
Clean (185/125lbs)
*Can also sub chest-to-bar (2x) for MU. 



A. Snatch, build to today’s heavy single (no more than 3 misses)
*20 minute cap.

B. 3 Cleans + 1 Jerk, 5 sets of 1 rep; rest 3 minutes
*No more than 20 minutes. 

C. 5-4-3-2-1 rep rounds for time of:
Clean (225/155lbs)



A. 15 minutes of Power Snatch
3 x 3 @ 75%

B. 15 minutes of Power Clean
3 x 3 @ 80%

D. 15 minutes of Jerk Practice:
1 (paused in dip) Jerk + 1 Jerk

E. Accessories (optional):
1) Bench
2) GHD Sit-Ups
3) Back Extensions


Sidewalk Sale AND Gymnastics WOD!!!!

Tomorrow we are going to be at the Sidewalk Sale from 9am to 4pm! If you are in the area please swing by and say 'hi'. We are going to be running a few workout challenges AND giving away some prizes!

Also, we just added a new program to the schedule (starting next week) - Gymnastics WOD. This program is going to be led by coach Dan, a Provincial and National certified gymnastics coach. Starting off the program will run once/week from 3-4pm on Wednesday and will go over both gymnastics for CrossFit and more advanced gymnastics progressions.