We’re very excited to share that in the coming weeks, CrossFit Bytown will be launching our new Active Rehab Physiotherapy service focused on guided, exercise-based rehabilitation.
This program is designed for those dealing with injury, persistent aches and pains, or mobility limitations who want a clear individualized plan and structured support.
Here’s how it works:
- You will complete a comprehensive movement-based virtual assessment with our Registered Physiotherapist
- The physio will create a personalized rehabilitation plan based on your goals
- You will come into the gym to complete guided sessions where you receive personalized support from our training team
- You will have scheduled reassessments with our physio to monitor progress and update your plan
- All sessions are eligible for physiotherapy coverage according to your extended health benefits plan
To maintain high-quality care, we’ll be opening a limited number of appointments when we launch in the coming weeks. If you’d like priority access and to be notified first when booking becomes available, fill out the google form below to be added to the early access list.
We’re looking forward to bringing this new service to the Bytown community and helping even more people move and feel better.
MONDAY
A) Every 90 sec x 8 sets
1 power clean + 1 hang clean + 1 jerk
Build each set, stay technically sharp.
B) For Time
400m run buy-in
Then:
2 rounds @ 95/65
10 clean and jerks
12 box jump overs
12 hanging knee raises / toes-to-bar
8 burpees to target
2 rounds @ 115/80
8 clean and jerks
12 box jump overs
12 hanging knee raises / toes-to-bar
8 burpees to target
2 round @ 135/95
6 clean and jerks
12 box jump overs
12 hanging knee raises / toes-to-bar
8 burpees to target
Time Cap: 22 Mins
TUESDAY
A) For Time
800m run
60 wall balls
50 box jumps
40 sit-ups
30 kettlebell swings 24/16kg
20 burpees
10 C2B Pull Ups
800m run
WEDNESDAY
A) 4 sets, quality over load:
10 single-leg DB RDL/side
10-12 DB floor press
12 chest-supported DB rows
30-40 sec side plank/side
B) Every 2:00 x 6 rounds
12/10 cal bike or row
10 DB hang clean and jerks 50/35, alternating
Max burpees in remaining time
Score: total burpees.
Intent: hard repeatable intervals, not a death march.
Cue: choose calories you can finish in 45-55 sec.
THURSDAY
A) Tempo Deadlift
5 sets x 3 reps
3 sec lower
Build to RPE 8-9
Rest :90 min
B) AMRAP 14
12 deadlifts (155/105)
12 box jumps
200m run
12 T2B / hanging knee raises
Intent: hinge under control, then move.
Cue: smooth deadlift reps, step down from the box if needed.
FRIDAY
A) Push Press
Every 90 sec x 7 sets
3 reps
Start moderate, build to a heavy triple for the day.
B) 5 rounds FT
12/10 cal row
10 front rack lunges 95/65
8 hand-release push-ups
40 double unders / 80 singles
Time cap: 16 min
SATURDAY
A) Soul Crusher
B) Partner WOD
SUNDAY
A)
B)
ENGINE)
