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August 29, 2019

600m Run
:45 seconds per movement below
Active Spiderman
Active Samson
Low Squat Hold
Toe Touch (Maintain neutral spine, don't round back)
Downward Dog / Pike Hold
Upward Dog
Pigeon Pose
Shoulder to Floor

Bench Press (6 x 10)

The Bar should be roughly 60% of y...

August 29, 2019

Back on the barbell today as we repeat some snatch skill work and stamina from last week.

After the snatch sessions, we'll ditch the barbell for a dumbbell as we complete a big two-part workout.

Finishing the day back on the barbell with some more barbell stamina, th...

August 29, 2019

No barbell today as we focus our attention on gymnastics and conditioning.

Adding 10% to the ring muscle-up conditioning piece from last week to start things out.

Completing a beefed up version of a CompTrain benchmark workout in "Cement Truck".

Finishing the day wi...

August 29, 2019

Returning to our 3-6 repetition scheme for Stamina Squats for these last two weeks, now with percentages seen on our 2-4 sessions.

Leading us to our Workout of the day a simple and effective couplet of thrusters and kettlebell swings.

Finishing out the day with with...

August 29, 2019

2 Rounds
200m Run
10 Squats
10 Lunge Steps
10 Pushups
10 Ring Rows
10 Step Ups

Metcon (Time)

For Time:
Kettle Bell Swing
Goblet Squat
Box Jump
Dumbell Snatch
*After Each Round run 200m or 400m

August 29, 2019

Setting the tone for a big clean and jerk day with a technique complex to start things out.

After that we move into the 3rd iteration of "Beast Builder" barbell cycling.

Rounding things out with a big chipper workout. You have the option to complete this as an indivi...

August 29, 2019

Repeating some Snatch Technique work to start out the day.

This snatch technique work leads us into a fun chipper-style workout that includes 30 snatches to cap things off.

Finally, trying to best out effort from a couple weeks back on a sled push and row combo.


August 22, 2019

400m Run
Active Spiderman (5 per side)
Active Samson (5 per side)
Low Squat Hold (:45 seconds)
Downward Dog (:45 seconds)
Upward Dog (:45 seconds)

Lynne (AMRAP - Reps)

5 Rounds for Max Reps of: 
Bodyweight Bench Press  

Crossfit Benchmark Wod "Lyn...

August 19, 2019

Working through 3 pieces today:
1. Skill Work
2. Interval Work
3. Accessory Work

The main focus is the handstand walk in the not for time triplet that starts things off.

A fast paced repeat workout, "Frank the Tank", sits right in the middle.

Finishing out the day w...

August 19, 2019

Big upper body focus today, as we start the day off with some lower intensity muscle-up skill work.

After that, we'll repeat a strength session from last week. Looking to best our effort from last Tuesday on Strict Press.

Dialing in the dip and the drive of the push...

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3-4190 Sladeview Crescent

Mississauga, Ontario

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