The countdown to New Years Eve is on, 3 day!. This is a special day for many reasons, besides the obvious of the start of 2026, we will be hosting out WODaTHON fundraiser on NYE until 8pm, and as of 2026 we will be exclusively using Kilo for booking all classes.
Dec 31- WOD-a-THON fundraiser from 8am-8pm
Jan 1 – Closed
Jan 2 – Closed
Jan 3- Regular Saturday Classes
If you are having any problem booking, please contact me and I will get it resolved ASAP.
I have gotten some questions regarding the transition from WIX. It is a fairly straightforward app, direct and simple. Billing and booking is very straightforward. Despite its great strengths, it does lack some features of WIX, mostly the workout posting and chat feature.
Yes there is a Kilo App for both Apple and Google. You can also use the website, but the app is more convenient.
The workouts are posted in 3 locations now
1- On the Blog section of the main website
2- 8pm Daily emails for the next days WOD
3- On the Kilo app, click on the class, then programming
For the chat features, please join our WhatsApp Group, When doing do please put your name in your WhatsApp profile so we know who is posting.
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) EMOM 10
6-8 DB Z-Press
B) AMRAP 14:
1 Power Clean (185/135) – add 1 rep each round
10 Alternating Dumbbell Devils Press (50/35)
8 Burpees over DB (lateral jump)
Target: 5–7 rounds; barbell becomes the limiter as fatigue builds.
Scaling:
Power Clean @ 65–75% 1RM
Lighten DBs (35/25) or sub with Burpee DB Snatch if needed.
Focus:
Commit to strong, crisp cleans every round, no sloppy pulls.
Control breathing, composure wins.
TUESDAY
A) E2MOM10
8 Back Squats (~75% 1RM)
- Control descent (20X1 tempo).
- Drive evenly through midfoot.
- Maintain consistent breathing under movement.
Optional Variations:
Front Squat for athletes needing more upright positioning.
Goblet Squat (heavy DB) for less experienced lifters.
B) AMRAP 18:
12/10 Cal Row | 15 Wall Balls (20/14) | 12 DB RDL (50/35) | 10 DB Box Step-Ups (20”) | 8 Push-Ups
Stimulus: Flow — long aerobic threshold, steady pace.
Target: 4–6 rounds; move like a metronome.
Focus: Use the row as your “recovery station.”
WEDNESDAY (NYE WODaThon)
A) 5 Supersets:
A1: Floor Press (8 Reps @ RPE 7–9)
A2: Ring Rows (10–12 Reps)
B) For Time (12 min cap):
12 – 10 – 8 – 6 – 4 – 2
Dumbbell Push Press (50/35)
Toes-to-Bar (or Hanging Knee Raises)
Burpees to Target
Target: 9–12 minutes.
THURSDAY
Closed
FRIDAY
Closed
SATURDAY
A) Soul Crusher (TC: 50min)
2026m run/row/ski
226 burpees
26 squat cleans (ahap)
B) Partner WOD (TC: 45′) YGIG
Buy in: 2026m run/row/ski
12 rounds: 20 box jumps + 26 DB snatch (35/50)
Buy out: 365 wall balls (14/20)
SUNDAY
CrossFit:
Strength: 2 power snatches + 2 squat snatches (Every 90″ for 12m)
Conditioning (12/31): 31 reps of each: Push Press, Pull-Ups, Snatches, Sit-Ups, T2B, Push-Ups, Box Jumps, Back Squats, Unbroken DU, Thrusters, Lunges, Burpees. End with 365m Row.
Engine:
Part A: AMRAP 7 Max high box jumps
Part B: Chipper (Row/Cleans, Bike/Snatches, Row/Thrusters)
Part C: 3 rounds Bicycle Crunches & Plank
