Friday - CrossFit

Hello Bytown,

As you know, the 2016 Crossfit Open season is approaching! Each year, the open is a great way to test your limits and see how you've progressed.

To celebrate the spirit of this year's Open and the Crossfit Bytown community, we will be ordering special edition 2016 Bytown athlete t-shirts.

If you would like to order a 2016 open shirt, it will be 25$. If you are officially registering for the open (on the crossfit games website), your shirt will be complimentary to help absorb the costs of registering this year (and the weak U.S. exchange rate).

We need to place the order by Monday, February 8th in order to receive them in time. If you would like one, please leave your name and size in the comment box below. Otherwise, you can message the lovely Steph Sloan, Everett or myself.

Thank you!

Glute Activation

Coach's Warm Up/Mobility

Back Squat (1 Rep Max)

We will be establishing your 1RM today.  You will need to know this number for future reference, so please try to get in sometime to do this.

Metcon (AMRAP - Reps)

"Fight Gone Even Worse"
3 Rounds:
Minute 1: KB Swings 32kg/24kg
Minute 2: Power Clean 135#/95#
Minute 3: Box Jump 24"/20"
Minute 4: Push Press 135#/95#
Minute 5: Burpee
Minute 6: Rest

For Total Reps.

The easiest way to keep track of your reps is to just keep a total running count.

Ex: If you finish with 20 KB Swings, start counting your Power Cleans as 21, 22, etc.

Dan Shrum