Wednesday, May 1st, 2019


Bench Press
3 Sets x 2 Reps @ 85%-90%


EMOM 15:
Min 1: 1 Rope Climb
Min 2: 8-10 Dips
Min 3: 10 Burpees

A word from your coach:

If you didn’t know, we now have an iPhone/Android app. This makes reserving and checking into classes easier, as well as managing your account and membership. You can download it through the iTunes/Android store and login with your normal Pike13 information. Just search for Pike13 Client.


With the flooding already out of control, and more rain on the way. There are many people in the city left on their own to try and protect and save their personal property. There is a facebook group for people trying to organize groups for help sandbagging. Please share this facebook page and if you have the time, volunteer some time to use your fitness. 2019 Flood Relief. Interested volunteers can meet at the Dunrobin Community Centre to be shuttled to where they need it the most

Crossfit Bytown