14 Years of Stronger Together: You’re Invited to the Annual Bytown BBQ!
Hard work inside the gym is great, but taking the time to kick back and connect off the gym floor is what really keeps this community strong.
It’s hard to believe, but we are officially gearing up for our 14th Annual Bytown Community BBQ!
Fourteen years of lifting, sweating, and growing together is something worth celebrating. Every year, this event gives us a chance to drop the barbells, put away the timers, grab some great food, and just hang out.
Why You Should Come Out
- Reconnect with Old Friends: Life gets busy, and different class times mean we don’t always cross paths with everyone. This is the perfect opportunity to catch up with faces you haven’t seen in a while.
- Meet New (and Past) Members: Whether you joined Bytown two weeks ago or you trained with us five years ago, you are family. We love seeing our alumni come back to say hello!
- Eat Good Food & Socialize: We’ll have the grill fired up, great music playing, and plenty of space to relax.
Event Details & Registration
- 🗓 Date: Saturday, August 22nd
- ⏰ Time: Starts at 12:00 PM (Noon)
- 📍 Location: CrossFit Bytown (225 Preston St)
- 👥 Who’s Invited: Everyone! Current members, past members, family, and friends.
To help us get an accurate headcount for food and drinks, please take 10 seconds to let us know you’re coming:
👉 RSVP Here: BBQ.Bytown.Fit
If you are anywhere in the Ottawa area on August 22nd, make sure to swing by! Whether you stay for an hour or kick back for the whole afternoon, we’d love to see you there.
Let’s celebrate 14 incredible years of Bytown community together.
📲 Quick Links & Resources
💥 #1 Focus: Fix Your Movement
🔗 BookPhysio.bytown.fit → Hurt or tight? Book your in-house physiotherapy session right here at Bytown.
💬 Community & Daily Tracking
🔗 WhatsApp.bytown.fit → Join our official community chat.
🔗 DailyWOD.bytown.fit → Get the workout of the day sent straight to your email.
🎯 Coaching & Growth
🔗 Goals.bytown.fit → Lock in your next 1-on-1 goal-setting session.
🔗 Nutrition.bytown.fit → Ready to dial in your fuel? Inquire about nutrition coaching.
⭐️ Love Bytown?
🔗 Review.bytown.fit → Take 30 seconds to drop us a review and support the community!
🏋️ Weekly Workout Programming
MONDAY
A) Front-Rack Reverse Lunge
E2MOM 6
4 x 4 per side @ RPE 7–8
E2MOM 6
5 Back Squats @ RPE6-7
B) FT
20 Box step-overs
15 Burpees to target
500/400m Row
15 Burpees to target
20 Box step-overs
TUESDAY
A) Weighted Chin-Up
5 sets
4-6 Reps
After the final rep, hold above the bar for 10–15 seconds.
Rest 2:00. Scale with a band or challenging ring rows.
B) AMRAP 20
400m Run
12 Toes-to-bar
10 Alternating DB snatches, 50/35 lb
1 Rope Climb
WEDNESDAY
A) Paused Bench Press
5 Sets
6 reps @ RPE 7-8
Pause every repetition for 1 second. Rest 2:00–2:30.
B) Every 2 Mins for 5 Rounds
20/15 Cal Row
Max Push Press remaining Time (2x 50/35)
– rest 1 min between rounds –
THURSDAY
A) A.
3 sets:
8 DB Curtsy lunges per side
10 Kneeling DB Wood Choppers
Rest 60 seconds.
B.
3 sets:
12 DB lateral raises
80m Front Rack DB Hold march (AHAP)
Rest 60 seconds.
B) 4 Sets
20m Backward sled drag
5/side Goblet Box Step Ups
4/side Alternating Turkish get-ups
FRIDAY
A) Snatch-Grip Deadlift
E2MOM 12
5 Reps @ RPE 7-8
Coaching:
Keep the bar close and push the floor away.
Use a grip wide enough that the bar finishes at the hip crease.
Keep the lats engaged and finish tall without leaning back.
Straps are optional; avoid a mixed grip.
BREATHE!
B) For time:
21 KB swings
9 Deadlifts (225/185)
100m Shuttle run
15 KB swings
15 Deadlifts (185/135)
100m Shuttle run
9 KB swings
21 Deadlifts (135/95)
100m Shuttle run
KB: 53/35 kg
Time cap: 14 minutes
SATURDAY (Please check Kilo app for workout)
A) Soul Crusher
B) Partner WOD
SUNDAY (Please check Kilo app for workout)
A)
B)
ENGINE)
