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

Workouts

  • **Bring a friend out to any of the regular classes today, and enjoy a partner workout with them! Note that we are only holding 9, 10, and 11 am classes. The gym’s 5-year anniversary open house will be from 12-2 pm. There will be coffee, snacks, door prizes, and movement demos. Everyone is welcome!** A. […]

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  • 01/12/2017

    By Colin | In Blog / Workouts | on November 30, 2017

    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. **Just a reminder of the Bring-a-Friend day tomorrow (Sat Dec 2) for the regular classes! Note that we are only holding 9, 10, and 11 am classes. The gym’s 5-year […]

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  • 30/11/2017

    By Colin | In Blog / Workouts | on November 29, 2017

    **Just a reminder of the Bring-a-Friend day on Saturday (Dec 2) for the regular classes! Note that we are only holding 9, 10, and 11 am classes. The gym’s 5-year anniversary open house will be from 12-2 pm. There will be coffee, snacks, door prizes, and movement demos. Everyone is welcome!** A. Pull-up strength: EMOM […]

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  • 29/11/2017

    By Colin | In Blog / Workouts | on November 28, 2017

    A. Back squat – 3×6-8 reps @ 78%. If last week’s squats felt super heavy, do 6 reps. If not, do 8 reps. B.4 rounds for time of: 50 double-unders (scale reps if necessary) 15 horizontal ring rows 30 wall walls.

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  • 28/11/2017

    By Colin | In Blog / Workouts | on November 27, 2017

    A. Snatch – 5×3 @ 70-85%. You may increase the weight over your sets if your technique is solid. B. 15 minutes of steady work (not for reps): 10 KB suitcase deadlifts (53/35) 8 single KB front squats (These are not goblet squats. Hold the KB in the front rack position on one side.) 6 […]

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  • 27/11/2017

    By Colin | In Blog / Workouts | on November 26, 2017

    A. Find your 1 rep max bench press. B. 12 minute AMRAP of: 250 m row 8 power cleans (135/95 or 65%, whichever is less) 16 knees-to-elbows.

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  • 26/11/2017

    By Colin | In Blog / Workouts | on November 25, 2017

    A. From crossfit.com on Nov 9 2017: 5 rounds for time of: 15 dumbbell thrusters (50/35) 50 double-unders 1-3 rope climb (3 as written on the mainsite. Scale to 3 rope pulls or 9 ring rows.) B. November core challenge.

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  • 25/11/2017

    By Colin | In Blog / Workouts | on November 24, 2017

    A. Clean and jerk – 5×2 @ up to 80%. We haven’t done front rack jerks in a while, so take this opportunity to knock some of the rust off. B. Row 2 km for time. Warm up well and hit this hard. Compare to Sept 29 2016, Feb 19 2016, Nov 3 2015, Oct 14 […]

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  • 24/11/2017

    By Colin | In Blog / Workouts | on November 23, 2017

    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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  • 23/11/2017

    By Colin | In Blog / Workouts | on November 22, 2017

    A. Pull-up strength: EMOM for 10 rounds – 2-6 strict pull-ups/chin-ups (alternate grips for each minute, i.e. Min 1 – pull-ups, Min 2 – chin-ups) OR 2-8 chest-to-bar pull-ups. Scale to assisted pull-ups or reasonably challenging ring rows. 3 max effort sets of body rows (supinated grip). B. For time: 80 double-unders, then: 5 rounds of: 8 ring […]

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