⚠️IMPORTANT DATES⚠️
Dęć 6 – 🎄Bytown Christmas Party 🎁
Dec 1 – 💳 Switch billing to Kilo 💵
Jan 1 – 📆 Start booking with Kilo 📖
Join our WhatsApp Community
🎄 Get Ready to Jingle All the Way! The Annual Bytown Christmas Party is Back! 🎁
Mark your calendars! The most wonderful time of the year calls for our most wonderful celebration: the Annual Bytown Christmas Party on Saturday, December 6th!
This isn’t just a party; it’s a chance to gather your nearest and dearest—bring your friends, partners, and kids—and celebrate the holidays with your whole Bytown Family! We’re rolling out all the festive highlights you love:
- Epic Potluck Feast: Bring your signature dish and share the joy! (If you have any food allergies we should be aware of, please list them when you RSVP!)
- BYOB Bar: Stock up on your favorite festive drinks! (We just ask that everyone please drink responsibly!)
- White Elephant Gift Exchange: Get ready for some hilariously competitive fun! Bring a wrapped gift with a maximum value of $30 to participate.
The main festivities usually run until 10-11 PM, but the night doesn’t have to end there! For those looking to keep the celebration going, we often have an unofficial afterparty as a group heads to The Heart & Crown down the street!
Everyone is welcome to join this highlight of the holiday season! To ensure we have a spot for everyone, please RSVP ASAP!
You can easily secure your spot under the Events tab of our WIX site or join our new WhatsApp Community Group to let us know you’re coming!
⚠️ A reminder that we are in the process of switching to Kilo for billing and booking. First step is to check your email and claim your account on Kilo. At this time all you need to do is update your method of payment. I will take of everything else. We will continue to use WIX for booking. ⚠️
Are you interested in getting the workout and some health tips in your email daily? Subscribe here.
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
Weekly Workout Schedule
MONDAY
3 Pause Front Squats
B) 4 Sets, For Time
500/400m Row
30 Abmat Sit Ups
20 Dumbbell Snatches (50/35)
-Rest 1min b/t sets-
Timecap: 20 Mins
TUESDAY
Complex
1 Hang Power Clean
1 High Hang Power Clean
1 Push Jerk
(68-75% 1RM)
20 Double Unders
10-15-20-15… Pull Ups
-Rest 3min-
AMRAP 5
1 Rope Climb
8-12-16-20-24… Handstand Push Up
-Rest 3min-
AMRAP 5
10/8 Cal Row
6-9-12-15-18… Chest to Bar
WEDNESDAY
4 Deadlifts
(78-83% 1RM)
20 Wall Balls
10 Box Jump Overs
60s Rest
40 Wall Balls
20 Box Jump Overs
60s Rest
60 Wall Balls
30 Box Jump Overs
THURSDAY
15 DB Deadlifts
10 DB Front Squats
Directly into, E2MOM10 (50/35/AHAP, RPE 7-8)
10 Single Arm Push Press
10 Single Arm DB Row
12 Russian Twists (w weight, but keep legs stationary if elevated)
12 Plank Jacks
12/10 Cal Row
– Rest 2min –
AMRAP 9
12 Double DB Snatch (35/25)
24 KB Swings (53/35)
12 Burpees
FRIDAY
4 Bench Press
(78-83% 1RM)
AMRAP 6
5 Power Snatches (95/65)
5 Bar Facing Burpees
AMRAP 6
5 Bar Muscle Ups (CTB, Pull Ups, Jumping PUs)
5 Bar Facing Burpees
4x 6 min AMRAPs
Don’t go too hot out of the gate.
Do this with a partner will maintain the intent, YGIG approach adds some rest.
SATURDAY
4 Rounds:
20/15 cal ski/bike/row
15 TTB / Leg raises
10 Burpee box jump overs 24/20in (facing)
Into
2 Rounds:
5 Thrusters 135/95
8 Pull-ups
5 OHS 135/95
16 ring rows
Into
2 Rounds:
5 Clean and jerks 135/95
4 Wall walks
5 Power snatches 135/95
8 HSPU
Into
4 Rounds:
10 Burpees
15 Sit-ups
20/15 cal bike/ski/row
B) Partner WOD “Tough Times Never Last”
(This appears to be the same workout structure as A, intended for a partner format.)
4 Rounds:
20/15 cal ski/bike/row
15 TTB / Leg raises
10 Burpee box jump overs 24/20in (facing)
Into
2 Rounds:
5 Thrusters 135/95
8 Pull-ups
5 OHS 135/95
16 ring rows
Into
2 Rounds:
5 Clean and jerks 135/95
4 Wall walks
5 Power snatches 135/95
8 HSPU
Into
4 Rounds:
10 Burpees
15 Sit-ups
20/15 cal bike/ski/row
