Hey Bytown Family,
Just a heads-up that we will be officially closed for all coached classes this Friday, April 3rd, for Good Friday.
Between the holiday and the fact that Ottawa tends to move a little slower on long weekends, we’ve decided to give our coaching team and all of you some dedicated time to unplug and spend with family and friends.
Still want to get a lift in?
Don’t worry—the gym isn’t totally off-limits! Open Gym will be available all day for anyone looking to chip away at a workout or get some extra skill work in.
Find a WOD Buddy
Everything is better with a partner (especially those Friday grinders). If you’re planning on heading into the gym:
- Drop a message in the CrossFit Bytown WhatsApp chat. * Let everyone know what time you’re heading in.
- You might just find a few others who want to join you for some community sweat!
We hope you all have a safe and relaxing start to the long weekend. We’ll be back to our regular schedule on Saturday!
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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
MONDAY
A) EMOM 10
1 Pause Back Squat (3 secs)
1 Back Squat
B) 3 Sets, FT
12-9-6 Squat Cleans (115/80)
9-6-3 Strict Handstand Push Ups
-Rest 3min b/t sets-
1 Set = Entire sequence
Time Cap 24 Mins
TUESDAY
A) E2MOM 10
4 Tempo Clean Pull to Mid Thigh + Shrug
RPE 8-10
Controlled clean DL until mod-thigh, explode and shrug. Perform as 4 singles, reset each rep.
B) 6 Sets, FT
18 Wall Balls
12 Toes to Bar
6 Single DB Devils Press (50/35)
-Rest 2min b/t sets-
WEDNESDAY
A) EMOM 12
Min 1: 8 DB Floor Press
Min 2: 12 Push Ups
B) 4x AMRAP3
10 DB Hang Clean and Jerk (2×35/25)
100ft DB Front Rack Walking Lunges
Max Cals
-Rest 90s b/t sets-
THURSDAY
A) 3 Rounds:
20 Calorie Row/Bike
10 Sandbag Clean to Shoulder
50 Double Unders
25 Burpees
50 Double Unders
10 Sandbag Clean to Shoulder
20 Calorie Bike/Row
Time Cap: 24 Minutes
FRIDAY (Closed for Good Friday)
A) At home workout
Make a choice, or do all 3:
1- 5k Run
2- 100 Burpees
3- 100 Push Ups
SATURDAY
A) Soul Crusher: Coach Victoria’s Easter Egg “Hunt”
AMRAP 45
400m run/500m row → grab an egg → perform movement → Return eggs after use → Repeat
You may need:
* 2 dumbbells (35/50)
* 1 Barbell (125/155)
* Skipping rope
* Wall ball (14/20)
* KB (35/53)
B) Partner WOD: Coach Victoria’s Easter Egg “Hunt”
AMRAP 45
Partner A: 400m run/500m row
Partner B: grab an egg → perform movement
**Partner A takes over reps if Partner B isn’t done and partner A does cardio.
