❄️ FINAL CALL: The Bytown Ritual is This Weekend!
The wait is almost over. This weekend, we’re trading the barbells for ice baths! Whether you’re looking to crush inflammation or just test your mental toughness, we can’t wait to see you there.
Before you pack your gym bag, please take note of a few important schedule changes and reminders:
🗓️ Important Schedule Update
To make room for the plunges and the community vibes, all regular CrossFit classes are cancelled this Saturday. We want our entire coaching staff and community to be fully present for the event, so come down and get your “recovery WOD” in with us instead!
🎒 What to Bring
To make sure you have the best experience, don’t forget to pack:
- Swimwear: Wear it under your clothes to save time!
- Two Towels: One for drying off, one to stand on.
- Warm Layers: A big hoodie and warm socks for post-plunge bliss.
- A Water Bottle: Stay hydrated!
⏳ Still Need a Spot?
We are down to the final few tickets! If you haven’t grabbed yours yet, do it now before they’re gone for good.
Claim Your Free Spot Here: Ritual-CFByTown.eventbrite.ca
With travel season coming up, I figured it’s a good time to talk about training on vacation. My advice? Don’t worry about it.
I used to be the guy who packed a jump rope and travel rings to make sure I didn’t miss a beat while out of the country. Honestly? It never made a difference. If you’ve been training consistently for years, taking a week or two off to reload and relax will actually do you some good. It definitely isn’t going to undo years of hard work.
Now when I travel, I shift my focus:
- Keep Moving: In places like Europe, I just focus on getting lots of walking in.
- Try Something New: If I’m at a resort, I’ll join a yoga class, jump into a volleyball game, or spend 20 minutes on the “globo-gym” bodybuilding machines just for fun.
It’s a vacation—it’s supposed to be fun. So have some fun, enjoy the break, and we’ll see you back at Bytown when you’re rested.
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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
Week 2
MONDAY
A) Front Squat
5 x 4
(build to heavy but smooth working weight)
B) AMRAP 14
12 Wall Balls
10 Toes-to-Bar
12/10 Cal Bike
8 Dumbbell Hang Clean & Jerks
TUESDAY
A) Hang Power Clean
EMOM 10
2 reps
B) 15-12-9-6-3
Deadlifts (225/155)
Handstand Push-ups
Box Jump Overs
WEDNESDAY
A) Bench Press
5 x 5 (RPE 9-10)
Perform 2-3 Sets of at least 8 reps. Add weight through 5 working sets, push yourself into a heavy 5 for the day.
B) EMOM 16
Min 1: 12 Kettlebell Swings
Min 2: 10 Pull-ups
Min 3: 14 Ab-mat Sit-ups
Min 4: 10 Goblet Squats
THURSDAY
A) 5 Rounds (30s Work / 15s Rest)
A) Hollow Hold
B) Superman Hold
C) Toes to Bar
B) 5 Sets
15/12 Cals
25ft Handstand Walks (OR 3 Wall Walks)
-Rest 3min b/t sets-
FRIDAY
A) Snatch Complex
6 Sets
1 Power Snatch
1 Overhead Squat
1 Snatch Balance
Rest :60-:90 between sets
B) For Time
100 Double Unders / 80 Air Squats / 70 Kettlebell Swings / 60 Sit-ups / 50 Box Step Overs / 40 Wall Balls / 30 Chest-to-Bar Pull-ups / 20 Dumbbell Thrusters / 10 Burpee over the DB
SATURDAY (Closed for Ice Bath Event)
A) Ice Bath Event
Reserve Here – Ritual-CFByTown.eventbrite.ca
