WORKOUT OF THE DAY

Oct 31 – Thruster Triples and 6-9-12

By |October 31st, 2018|

LIFT
Thruster 3 x 5 – Build to a heavy set of 3. Look to establish a new 3 Rep Max.
WORKOUT
Performance
10min AMRAP
6 WallBalls 20/14 to 10’
9 KBS 24/16kg
12 Box Jumps 24/20”

Fitness
10min AMRAP
6 WallBalls 20/14 to 9’
9 Russian KBS 24/16kg
12 Box Jumps 20” (Step ups OK)
EVENTS
FREE CROSSFIT CLASS – Sat November 3rd @9am
The best way to get a real sense of CrossFit […]

Oct 30 – Rounds For Reps

By |October 30th, 2018|

WORKOUT
Performance
5 rounds for reps of:

1 minute of box jumps, 24/20-in. box
1 minute of wall-ball shots, 20/14-lb. ball to 10/9′
1 minute of rowing (calories)
Rest 1 minute

Fitness
5 rounds for reps of:

1 minute of box jumps, 24/20-in. box – Step Ups Ok
1 minute of wall-ball shots, 14/10-lb. ball to 10/9′
1 minute of rowing (calories)
Rest 1 minute
BODYCARE
Don’t forget to get your mobility done, plenty […]

Oct 29 – Jerk!

By |October 29th, 2018|

LIFT
Push jerk 3 x 5 – Build to a heavy set of 3. Look to establish a new 3 Rep Max.
WORKOUT
Performance
Tabata Farmers Walk for total distance 24/16kg

Fitness
Tabata Farmers Walk for total distance 20/12kg

REST 2 MINUTES THEN

Performance
Tabata for total reps
Burpee Box Jumps 24/20″

Fitness
Tabata for total reps
Burpees
BENCHMARK TRAINING
Girl

“Karen”

For time:

150 Wallballs 20/14# to 10/9′

Hero

“Bradley”

10 ROUNDS FOR TIME

Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest […]

Oct 28 – Sunday Strength Session

By |October 28th, 2018|

10am til 12pm. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.
SUNDAY READING/WATCHING

Creating Healthy Eaters in an Unhealthy World
Humans […]

Oct 27 – More Strongman

By |October 27th, 2018|

WORKOUT
Strongman Team Workout
Teams of 2 or 3
2 Mins for Reps – 1 Min Rest Between Stations
10m Yoke Relay
10m Stone Carry
10m Prowler Push
10m Sled Drag
10m Farmers Carry
Bike/Row for Cal
10m Heavy Bag Carry – (Stuffed Duffle Bag)

Extra Stations if Required:
10m Fat Bar Rack Walk
STRENGTH

Oct 26 – Power or Nah?

By |October 26th, 2018|

LIFT
Hang Power Clean 5 x 5 – Build to a heavy set of 5. Look to establish a new 5 Rep Max.

OR

Hang Clean – Build to a heavy set of 5. Look to establish a new 5 Rep Max.
WORKOUT
Performance
5 RFT
10 DB FS 20/15kg
10 DB PP
100m Farmers Walk

Fitness
5 RFT
10 DB FS 15/10kg
10 DB PP
100m Farmers Walk
BASICS

Oct 25 – Press x 5 and 10!

By |October 25th, 2018|

LIFT
Press 5 x 5 – Build to a heavy set of 5. Look to establish a new 5 Rep Max.
WORKOUT
Performance
10!
Ring Dips
Wallballs 20/14# to 10′
20m Waiters Walk AHAP between Rounds

Fitness
10!
Dips (Dip Station Rx)
Wallballs 20/14# to 10/9′
20m Waiters Walk AHAP between Rounds
THROWBACK THURSDAY

Oct 24 – Back Squat Triples and 20-10-20

By |October 24th, 2018|

LIFT
Back Squat 3 x 5 – Build to a heavy set of 3. Look to establish a new 3 Rep Max.
WORKOUT
Performance
10min AMRAP
20 OH Lunge steps 20/10kg
10 Pull Ups
20 Double Unders or 40 singles

Fitness
10min AMRAP
20 OH Lunge steps 10/5kg
10 Jumping Pull Ups
20 Double Unders or 40 singles
MaD Member Benefits

Oct 23 – Push Press for 5 and 10 for 12

By |October 23rd, 2018|

LIFT
Push Press 5 x 5 – Build to a heavy set of 5. Look to establish a new 5 Rep Max.
WORKOUT
Performance
12 Min AMRAP
10 KBS 24/16kg
10 Box Jumps 20”
10 HR Push Ups

Fitness
12 Min AMRAP
10 Russian KBS 24/16kg
10 Box Jumps 20” (Step Ups OK)
10 Push Ups/5 Negatives
NUTRITION

Diabetics nearly a third more likely to die of cancer

The study found that men with the […]

Oct 22 – Labour Day

By |October 22nd, 2018|

LABOUR DAY HOURS
9am Class Only

10am – Noon Open Gym
WORKOUT
“Annie are you Ok?”

21-15-9 Rep Rounds of:
Wall Ball -20/14# to 10′
Row (for calories)
Dumbbell Cleans – 15/10kg
Box Jump -24/20″
Kettlebell Swings -24/16kg
Burpees

Move through all 6 stations as a team. One person per station, don’t move to the next station until each team member is finished with their station.
BENCHMARK TRAINING
Games

“16.3”

Complete as many rounds and reps […]