Friday, August 30th, 2019

Labour Day - September 2nd, 2019

11 a.m. - StrongFit
4 and 5 p.m. - Crossfit

Key Holders will post open gym times.


Push Jerk
3 Sets x 8 Reps


In 5 Minutes:
800m Run
Max Rep Burpee in Remaining Time

Rest 3 Minutes

In 4 Minutes:
600m Run
Max Rep Wall Balls in Remaining Time

Rest 3 Minutes

In 3 Minutes:
400m Run
Max Rep Double Under in Remaining Time

*Scale Run so that there is anywhere from 90 seconds to 2 minutes remaining.

A word from your coach:

Another excellent movie was recently released on Netflix. WestSide Versus The World. If you are a Louie Simmons fan, you will love it and it needs no further explanation. If you are not familiar with WestSide its an excellent documentary about a small gym in Ohio that has a very unusual coach that has produced the strongest people in the world many times over. He revolutionized strength training, and made better many world champions in many different sports. This also shows the actual blood sweat and tears these athletes will sacrifice to be the best.

Crossfit Bytown