Workout of the Day


A. Touch and Go Power Snatch, 6 sets of 3 reps; rest 2-3 minutes
*Increasing in weight. 

B. Every minute, on the minute, for 12 minutes:
Minute 1 – 45 seconds of Double-Unders
Minute 2 – 45 second of Toes-to-Bar
Minute 3 – 8 Hang Power Snatches (95/65lbs) OR 15 Kettlebell Swings



A. Touch and Go Power Snatch,  4 sets of 3 reps @ 75%+; rest 2 minutes
*Straight weight across. 

B. L-Sit, 5 sets of 10 seconds; rest 4 minutes
*During rest, perform 30 second Wall Facing Handstand

C. Every minute, on the minute, for 8 minutes:
Minute 1 – 15 Toes-to-Bar
Minute 2 – 25 Wall Balls (20/14lbs)
-rest 4 minutes-
Every minute, on the minute, for 8 minutes:
Minute 1 – 50 unbroken Double-Unders
Minute 2 – 12 Power Cleans (115/75lbs)

Optional Running
*Taken from
8 min Run, rest 40 sec
7 min Run, rest 35 sec
6 min Run, rest 30 sec
5 min Run, rest 25 sec
4 min Run, rest 20 sec
3 min Run, rest 15 sec
2 min Run, rest 10 sec
1 min Run, done!



A. Movement Prep/Warm-Up
1) General Warm-Up
2) Med-Ball Throws
3) 3-Position Power Clean + Front Squat

B. Clean Complex
Building to a heavy set:
1 First Pull + 1 Clean

C. Front Squat
1 x 3 @ 55%
1 x 3 @ 65%
3 x 3 @ 80%

D. Accessories
1) GHR, 3 x 5
2) Glute Bridge, 3 x 5


Quarry Medical Chiropractic - Sam Nuttall

We have had repeated requests from members for physiotherapists and chiropractors in Kingston, and are excited to finally be able to provide a recommendation. Queen Street member Sam Nuttall runs Quarry Medical Chiropractic and has offered to provide free trial services to members this Thursday from 5:30-6:30pm in the gym. This session will be to gauge interest from all of you and if this is something you would like to see more of we will consider having her come in on a more regular basis. Sam has completed education in both physiotherapy and chiropractics both of which she incorporates into her treatments. The combination of her background, approach to treatment, and the fact that she does CrossFit gives her a unique perspective on treating athletes.

If this is something you are interested it will be done based on sign-up. Please shoot us a message if you are interested.