Named Workouts

Nov 9 – CF Games Open 20.5

By |November 9th, 2019|

WORKOUT – 20 Min Cap

Rx – For time, partitioned any way

40 Muscle Ups

80 Cal Row

120 Wallballs 20/14# to 10/9′

Scaled – For time, partitioned any way

40 Pull Ups

80 Cal Row

120 Wallballs 14/10# to 10/9′

Partner Version – 20 Min AMRAP

10 Pull Ups or Jumping Pull Ups

20 Cal Row

30 Wallballs

1 working at a time. Break up the work however you want.

STRENGTH

Nov 6 – Tabata Barbell

By |November 6th, 2019|

WORKOUT

Tabata DeadliftTabata Hang Power CleanTabata Front SquatTabata Push Press

1 Min Rest between movements.

Use 60% of your Push Press 1 Rep Max or Performance: 40/30kg and Fitness 30/20kg

Score is your lowest score for each movement.

MaD MEMBER BENEFITS

Nov 2nd – CFG Open 20.4

By |November 2nd, 2019|

WORKOUT

Workout 20.4For time:30 box jumps 24/20″ Step ups Ok for all, don’t use a corner of the box.15 clean and jerks, 43/29kg Scaled 29/15kg30 box jumps15 clean and jerks, 61/38 Scaled 43/2530 box jumps10 clean and jerks, 83/52 Scaled 52/3430 single-leg squats. Scaled: Step Up with WallBall 24/20″ 20#/14#10 clean and jerks, 102/65 Scaled 61/4330 single-leg squats.5 clean and jerks, […]

Oct 28 – Labour Day – 9am Class Only

By |October 28th, 2019|

WORKOUT

“White“PerformanceFive rounds for time of:15′ Rope climb, 3 ascents10 Toes to bar21 Walking lunge steps with 20/15kg plate held overheadRun 400 meters

Fitness“White“Five rounds for time of:6 Rope Lowers10 Hanging Leg Raise21 Walking lunge stepsRun 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North […]

Oct 26 – CFG Open 20.3

By |October 26th, 2019|

WORKOUT

20.3 is 18.4

9 Min CapDiane

21-15-9 reps of:

Deadlifts 102/70kg

Handstand push-ups

Then,

21-15-9 reps of:

Deadlifts 143/83kg

50-ft. handstand walk after each set

More scaling options HERE.

Partner Workout Option

20 Min AMRAP alternate movements:

10 Deadlifts

10 Hand Release Push Ups

50ft Bear Crawl

MaD MEMBER BENEFITS

LABOUR DAY WEEKEND HOURS

SAT 26 OCT

9am Group Class

10am – Noon Open Gym

SUN 27 OCT

CLOSED

MON 28 OCT

9am Class ONLY – Open Gym 10am to Noon

Oct 23 – Back Squat and Annie

By |October 23rd, 2019|

LIFT

Back Squat 3 x 5 – By feel, build to a heavy set of 3 for the day.

WORKOUT

“Annie”

50-40-30-20-10Double UndersSit Ups

Fitness“Annies Twin”100-80-60-40-20 Singles50-40-30-20-10 Sit Ups

EVENTS

FREE CROSSFIT CLASS – Sat November 16th @9am. 

The best way to get a real sense of CrossFit is to stop by and take one of our Free classes. Each class includes instruction on basic movements, a […]

Oct 21st – RIP Glenn Pendlay

By |October 21st, 2019|

WORKOUT

“Glenn Pendlay”Memorial WoDFor Time1000m Row10 Ground To Overhead 60/40/25kg750m row10 Ground To Overhead500m row10 Ground To Overhead250m row10 Ground To Overhead

Legendary weightlifting coach Glenn Pendlay sadly passed away September 5th 2019 after a battle with cancer.

The American coach was 48 years old and made news of his illness, Stage 4 Metastatic Cancer, public last month.

Glenn Pendlay coached America’s top lifters […]

Oct 19 – CF Games Open 20.2

By |October 19th, 2019|

WORKOUT

CrossFit Games Open Workout 20.2

Complete as many rounds as possible in 20 minutes of:

4 Dumbbell Thrusters 22.5/15kg / 15/10kg

6 Toes-To-Bars / Hanging Knee Raise

24 Double-Unders/Single Skips

Can also be done as a partner workout. Alternate movements. One working at a time.

STRENGTH

Oct 12 – CFG Open 20.1

By |October 12th, 2019|

WORKOUT

Open 20.1

10 rounds for time of:8 ground-to-overheads, 43kg/29kg10 bar-facing burpees

Time cap: 15 minutes

Other scaling options for Rx are at the gym.

Other options

10 rounds for time of:8 ground-to-overheads, you pick the weight10 bar-facing burpees

NO Time cap.

Another option

Partner 20 Min AMRAP of:8 ground-to-overheads, you choose the weight.10 bar-facing burpees

Share the work, 1 working at a time.

EVENTS

FREE CROSSFIT CLASS – Sat November […]

Oct 10th – The Bear

By |October 10th, 2019|

WORKOUT

5 Rounds for max load 7 sets of the sequence Power Clean Front Squat Push Press Back Squat Push Press No resting the bar on the ground. Break up or combine movements any way as long as all movements are complete range of motion.

THROWBACK THURSDAY

The Bear back in April this year.