• 1(204) 326-3511 or reach Colin at 1 (204) 293-7262 (cell)

Workouts

  • 24/02/2018

    By Colin | In Blog / Workouts | on February 23, 2018

    A. DB bench press – 5×8 (as heavy as possible for this rep scheme). B. 5 rounds for time: 25 wall balls 15 ring rows. C. 4 max effort sets of stir-the-pot on an exercise ball.

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  • 23/02/2018

    By Colin | In Blog / Workouts | on February 22, 2018

    Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.

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  • 22/02/2018

    By Colin | In Blog / Workouts | on February 21, 2018

    A. Ring pull-up strength: EMOM for 10 minutes – 1-5 ring pull-ups. Scale up to false grip pull-ups, or down to hinge rows or ring rows. B. 3×10-30 sec holds in either the bottom of a ring dip, or the top of a ring push-up. If you’re easily reaching 30 seconds, add in a dip […]

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  • 21/02/2018 – Bring-a-Friend Day!

    By Colin | In Blog / Workouts | on February 20, 2018

    **Bring a friend or family member out to any of the regular classes! Let us know if you’re bringing someone by.** A. Back squat – 4×8@70%. Beginners will scale to air squats, goblet squats, or light barbell squats. B. From Dec 2 2017: 15 minute AMRAP with a partner: 200 skips (double-unders count for 2 […]

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  • 20/02/2018

    By Colin | In Blog / Workouts | on February 19, 2018

    A. Snatch – EMOM for 8 rounds – 2 reps @ 75%. If you are new, and not yet comfortable in an overhead squat position, you will do 8×2 overhead squats at a moderate weight. B. From crossfit.com on Feb 7 2018: 12 minute AMRAP of: 20 GHD sit-ups (for most people, we will scale […]

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  • 19/02/2018 – Limited gym hours today

    By Colin | In Blog / Workouts | on February 18, 2018

    **Due to the holiday, we have limited gym hours today. There are regular classes at 11 am and 5 pm only. Disregard the attendance caps for today – come on out even if the classes show as full on Zen Planner.** A. With a partner – 30 minute AMRAP of: [Numbers in brackets are the […]

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  • 18/02/2018

    By Colin | In Blog / Workouts | on February 17, 2018

    A. 20 minute AMRAP of: 15 back squats (from floor) (135/95 or 40%, whichever is less) 15 burpees 3 laps heavy suitcase carry (1 KB or DB).

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  • 17/02/2018

    By Colin | In Blog / Workouts | on February 16, 2018

    A. Handstand push-up strength: EMOM for 10 minutes: Odd minutes: 1-5 strict HSPU OR 2-5 kipping HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor).  Even minutes: 1-2 wall walks. B. 5 rounds for time of: 5 deadlifts @ 55-60% 5 heavy lunges per leg (2 DBs or […]

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  • 16/02/2018

    By Colin | In Blog / Workouts | on February 15, 2018

    Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.

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  • 15/02/2018

    By Colin | In Blog / Workouts | on February 14, 2018

    A. 5 sets of the following complex at 75-80% of your clean: 2 cleans + 2 front squats. B. For time: 9-15-21-15-9 reps of: Ring push-ups Toes-to-bar Jump squats (scale up to an empty barbell on your shoulders). This should be fairly quick, so scale the movements accordingly.

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