Thursday, May 30th, 2019



Box Squat
Work to a 5 Rep Max
*Keep box @ parallel or slightly above.


A1. Barbell Hip Thrust - 4 Sets x 5-8 Reps
A2. Dumbbell Quad Extension - 4 Sets x 8-10 Reps

B. Seated Box Jumps - 5 Sets x 3 Reps

A word from your coach:

Did you know we now have an iPhone/Android app? This makes it easy for your to reserve for classes (please do so in advance) as well as manage your profile. Just search for it on the App Store and login with your normal pike13 account info.

Crossfit Bytown