We got a couple things to remind you of this week. The Bytown CrossFit open starts on February 28th. If you want to register for the official open do it here. Registration is not needed to participate, but if you want a legit score and appear on the leaderboard, you will need to register. Anyone showing up will be doing the Official Open workout. If you are registered for the Open and can’t make it in on Saturday, I will make accommodations on Friday to get it done.
On Tuesday February 10th in the morning we will have Ritual Recovery filming a couple people working out in the morning. This is going to be for a promo video for the Ice Bath event we will be hosting. If you do not want to be filmed, simply mention it to the photographer.
Remember, that Saturday February 14th is Valentine’s Day. If you make it in for a workout, we have a special Valentines day edition.
Family Day is on Monday February 16th, we will be having limited hours, but anyone wanting to come in and open up the gym for open gym is more than welcome, as long as you post it on the WhatsApp group.
A reminder that next Saturday February 21st, instead of our regularly programmed classes we will be having a pregnancy workout in honour of all the pregnant women at the gym. We will provide the medicine ball, you bring your own Saran Wrap to attach it to your belly. There will be an informal baby shower after the 9 & 10 class, starting at 11am.
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) 4 Sets
Superset
6-8 Landmine Curtsy lunge
10 Suitcase Carry Box Step-ups
– Rest :90 –
B) 4 Sets, For Time
50ft Front Rack Lunges (2×50/35)
15/12 Cals
50ft Front Rack Lunges (2×50/35)
-Rest 2min b/t sets-
TUESDAY
A) Split Jerk
EMOM 10
2 Split Jerks
RPE 6-8/9
B) Annie 2.0
50-40-30-20-10 Double Under
25-20-15-10-5 Sit Up
– into –
10-8-6-4-2 Clean and Jerk (115/75)
WEDNESDAY
3 Sets
21 Deadlifts (185/125)
10 Handstand Push Ups
2 Sets
15 Deadlifts (225/155)
40m Dbl KB Overhead Walk
1 Set
9 Deadlifts (275/185)
6 Wall Walks
-Rest 90s b/t sets-
THURSDAY
A) 3 Superset
A1) 6-8/arm Single DB Floor Press
A2) 10-12 Supinated Grip BB Row
3 Supersets
B1) 8-10 Strict Press
B2) 5-6 Neutral Grip Pull Ups
B) 5 Sets
30/24 Cal Row
15 Burpee Box Jump Overs
FRIDAY
A) 10 Rounds:
10 Push-ups, 10 Barbell Curls, 10 Burpees, 10 Back rack lunges
Barbell weight: (RX) 55/40 lbs | (scaled) 45/3
