Gym News

Dec 15-21

Dec 14, 2025

Everett Sloan

4 min read

⚠️IMPORTANT DATES⚠️
Dec 1 – 💳 Switch billing to Kilo 💵
Jan 1 – 📆 Start booking with Kilo 📖
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🎉 Get Ready for the Unbroken WOD-a-thon! 🎉 Dec 31st 8am-8pm

Join us for an exhilarating 12-hour WOD-a-thon to ring in the New Year with sweat, community, and purpose! Starting at 8am on December 31st and running until 8pm, this unmissable event is your chance to participate in a variety of workouts from intense WODs to energizing exercises and various forms of stretches/relaxation.

But that’s not all! This WOD-a-thon is a fundraiser for Unbroken Recovery. The money raised will go towards coaching certifications, fitness equipment, and to help us increase our reach to treatment centers and underserved communities. Your generosity will make a lasting impact and your participation will directly contribute to supporting and empowering those on their journey to recovery.

Exciting Highlights

Raffle Extravaganza: Purchase raffle tickets at the event for a chance to win fantastic prizes!

Bake Sale Bonanza: Indulge in a delicious selection of baked goods, including paleo, vegan, gluten-free options, and of course, some delightful non-vegan, gluten-full treats for those who love the classics!

Membership Perks: If you’re a member with Bytown, then you can use your membership to book and attend classes. If you are a member of Unbroken, then sign up for classes on the FIT app and pay for the individual classes as a fundraiser donation. We encourage everyone to contribute to this worthy cause by purchasing raffle tickets, delicious goodies, or simply making a donation.

For information on how to download and get access to the Fit App, you can find instructions here:HowTo -Fundraiser FIT APP.docx

Mark your calendars and prepare for a day filled with fitness, fun, and community spirit! Let’s kick off the New Year together, stronger than ever! 💪✨

Follow Unbroken Recovery on Facebook and Instagram to stay up-to-date on event details. Thank you for your support; we can’t wait to see you there!

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

The Weekly Workout Plan

MONDAY

A) Every 90 seconds x 8 sets:

2 Hang Power Cleans
2 Push Press

Build to a smooth, repeatable load. No missed reps. Technique > load.

B) AMRAP 12:

8 Hang Power Cleans (95/65)
6 Push Jerks
10 Push-Ups
12/9 Cal Row

Steady, sustainable pace. Unbroken barbell if possible.

TUESDAY

A) Strict Press

5 sets of 5 reps

Build to a challenging but repeatable load. Full lockout, no leg drive. Rest 2:00 between sets.

B) “CINDY”

AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats

WEDNESDAY

A) Tempo Romanian Deadlift

5 sets of 6 reps

Tempo: 3 seconds down, controlled up. Moderate to heavy load that keeps tension in hamstrings. Rest 2:00 between sets.

B) For time:

5 rounds
20m heavy sled push
20m heavy sled pull (rope or handles)
Max Reps wall balls (20/14)

Rest 1:1 between rounds (work : rest). Push hard each round, consistent output.

THURSDAY

A) 3 rounds For Quality

A. Banded Pallof Press Hold
20–30 sec hold per side. Focus on ribs down, glutes tight, steady breath. Tight obliques, find tension in your pecs and lats.
B. Ring Support Hold
20–30 sec. Actively squeeze rings to engage pecs.
C. Max Reps Strict Pull Ups

Rest ~60 sec between rounds.

B) For quality:

AMRAP 15
80m heavy kettlebell farmer carry
40m front rack carry (2 KBs or 2 DBs or a sandbag, moderate, elbows high)
30 sec wall sit
30 sec side plank (each side)

Quality > accumulation. Maintain posture and unbroken carries when possible. Those feeling good may push pace, but maintain form. Rounds + metres for those keeping track.

FRIDAY

A) AMRAP 25 (Flow State)