I will be away on Vacation from Mar 18-23. I am always available by email and text. Don’t hesitate to reach out. Raul has been shadowing me for several weeks and he will be helping cover some of the daytime shifts. Some of you have met him, for those who haven’t, please introduce yourself.
This week communications for the WOD will be the same Daily emails, input in Kilo, and Blog post will all be posted as regular. For next week, everything should work, I have tried to automate it. Worst case scenario, I will update everything on Monday night.
Train Hard, Recover Harder: The Bytown Ritual is Coming! ❄️
At CrossFit Bytown, we know how to push our limits. We show up, we lift heavy, and we leave it all on the floor. But the strongest athletes know that what you do after the workout is just as important as the work you put in during the WOD.
That’s why we are incredibly excited to host The Bytown Ritual—an exclusive cold plunge recovery experience in partnership with Ritual.
What is The Bytown Ritual?
This isn’t just a quick dip in some ice; it’s a full-spectrum recovery event designed to help you bounce back faster and feel your best. Whether you’re a seasoned “ice-pro” or a total beginner to cold therapy, this event is for you.
The Details:
- When: Saturday, March 28th
- Time: 10:00 AM – 3:00 PM
- Where: CrossFit Bytown
- Cost: FREE!
What to Expect:
- A Bytown Kickoff: We’ll start the day with a guided CrossFit workout/demo led by our coaching team to get the heart rate up.
- Multiple Cold Plunge Stations: Ritual is bringing various temperature options, so you can find the level of “chill” that works for you.
- Local Vibes: We’re highlighting select local businesses and product demos, giving you a chance to connect with Ottawa’s fitness and wellness community.
- The Best Community: Expect a high-energy, supportive atmosphere where we all embrace the cold together.
Don’t Wait—Spots are Going Fast!
This event is free to attend, but registration is required. We are already 50% sold out, and we expect the remaining spots to go quickly.
If you want to experience the benefits of cold therapy—reduced inflammation, improved mood, and faster recovery—grab your ticket now.
Register Here: Ritual-CFByTown.eventbrite.ca
Bring a towel, a change of clothes, and your grit. Let’s see what happens when the Bytown crew meets the cold.
See you there!
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Just a reminder but you can sit down for a FREE goal setting session with me to help go over a plan to help you reach your goals. If you don’t have any goals, we can also work on that to help give you some motivation and better directions. http://goals.bytown.fit
Week 2
MONDAY
A) Overhead Squat
5 Sets
5 Reps (@ RPE 7-9)
Scale to Front Squat
B) AMRAP 12
12 Wall Balls
10 Toes-to-Bar
8 Box Jumps
200m Run
TUESDAY
A) Superset
5 Sets
5 Push Press
3 Strict Chin Ups
Rest :90
B) EMOM 20
Min 1: 12/10 Cal Row
Min 2: 10 Dumbbell Snatches (alternating)
Min 3: 12-15 Push-ups
Min 4: 14 Jumping Pull Ups
WEDNESDAY
A) Paused Deadlifts
E2MOM
5 Reps
:03 pause at your knees.
B) For Time
21-15-9
Power Cleans
Front Squats
HSPU *
After each round: 200m Row/Run
Rx: 95/65
* Downward Dog Pike Push Ups / Box Pike Push Ups / Inch Worms
THURSDAY
A) E2MOM 10:
7-5-5-3-3 Bench Press
building to today’s heavy triple
B) E4MOM 20
50 Double Unders
10 Clean & Jerks (95/65)
10 Plyo Push Ups
FRIDAY
A) E4MOM12
5 Hang Muscle Cleans
3 Tall Power Cleans
5 Push Press
B) For Time
12-9-6
Deadlifts (275/185)
Box Jump Overs (30/24)
-Rest 5min-
15-12-9
Deadlifts (185/125)
Box Jump Overs (24/20)
SATURDAY
A) Soul Crusher
B) Partner WOD
