⚠️IMPORTANT DATES⚠️
Dec 1 – 💳 Switch billing to Kilo 💵
Jan 1 – 📆 Start booking with Kilo 📖
Join our WhatsApp Community
As we wrap up the year, we want to share our modified holiday schedule so you can plan your workouts accordingly. Please take note of the following hours:
🎄 Holiday Hours
- Christmas Eve: Last class at 12:00 PM
- Christmas Day: Closed
- Boxing Day: Closed
- New Year’s Eve: 6:00 AM & 7:00 AM classes only (Wod-A-Thon starts at 8am)
- New Year’s Day: Closed
🎆 Special Event: NYE WOD-A-Thon
Join us on New Year’s Eve from 8:00 AM – 8:00 PM for our Unbroken WOD-A-Thon! We will be accepting donations throughout the event. Come ring in the new year with some hard work for a great cause!
⚠️ Action Required: Kilo Account Migration
We still have about 70 members who need to activate their new Kilo Accounts.
Starting January 1st, you must have a Kilo account to book classes. To claim yours:
- Open your activation email (let us know if you need a new one!).
- Input a credit card to secure the account.
- We will handle the rest by transferring your current membership over.
I also realize that most kids have the following 2 weeks off school. I have no problem I you bring the kids to the gym with you, just make sure they in a safe area. WiFi is available for them, or if they are interested, they can workout along side you.
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
MONDAY
A) 3 Sets: 10-12 Landmine Curtsy Lunge + 6/Side Goblet Cossack Squats
3 Sets: 5-6/Side Landmine Rotations + 20–30s / side Pallof Press Hold
- Landmine Rotations
- Rotate from the hips and ribcage, not the arms
- Brace before you move, then stay braced
- Create tension through the trunk before each rep.
- Control the arc, don’t let gravity swing the bar
- Stay tall with soft knees and balanced feet
B) 2 Sets FT
3 Rounds: 10 DB Thrusters, 80m DB Farmers Carry, 375/300m Row
– Rest 2 min between sets –
TUESDAY
A) EMOM 14
Min 1: 4 Narrow Grip Bench/Floor Press
Min 2: 40m Sandbag Carry (AHAP)
Floor Press, or Sandbag Bench/Floor Press works for this
B) AMRAP 15
500m Row (Focus: Technique + breathing)
10 Box Step-Ups
6/side Renegade Rows (50/35)
40m Sandbag Front Rack Carry (or Dbl KB Front Rack) (AHAP)
WEDNESDAY
A)
1 Wall Walk, 2 Burpee box jump overs, 3 KB goblet squats, 4 T2B, 5 HSPU, 6 KB Swings, 7 Pull-Ups, 8 DB Push Press (50/35), 9 Wall Balls, 10 Reverse Lunges, 11 Burpees, 12 Single DB-devil presses
THURSDAY
A) Closed for Christmas Day
FRIDAY
A) Closed for Boxing Day
SATURDAY
A) Soul Crusher
Block 1 (3x): 15 Cal Row, 15 Hang cleans (65/95), 15 Pull ups/Push ups/T2B, 30 D/U
Block 2 (2x): 20 Cal Row, 10 Squat Clean (95/135), 10 HSPU/Knee to Elbow, 45 D/U
Block 3: 25 Cal Row, 5 Deadlift (185/275), 5 Muscle Ups, 5 Wall walks, 5 Rope Climbs, 60 D/U
B) Partner WOD – 26min AMRAP
Buy in: 2026m Row / Dead hang partner (switch when DH lets go)
Into: 26 DB Step Ups, 26 Pull Ups, 26 Burpees, 26 Push ups, 26 Box Jumps, 26 DB Reverse Lunge, 26 T2B, 26 Devil Press
REST 4 MIN
Every 30 seconds for 15min (alternating partners) (105/155): 1 Squat Clean, Remainder time max Cals bike
