🚀 Exciting Upgrade Alert! Get Ready for Kilo!
We’re leveling up your experience here at CrossFit Bytown! We are thrilled to announce that we are transitioning to a brand-new, powerful booking and billing platform called Kilo!
Kilo is designed to make managing your membership, booking classes, and handling payments smoother, faster, and more intuitive than ever before. This is an exciting step to enhance your experience with us!
🔑 Your Action is Required: Activate Your Kilo Account
Starting this Friday, you will receive a crucial email with a link to activate your new Kilo account. Please complete these steps as soon as possible to ensure a seamless transition and continuous service:
- Claim Your Account: Follow the link in the email to log in and claim/create your secure Kilo account.
- Verify Your Details: For security and system accuracy, please update your Date of Birth.
- Secure Your Payments: Input your preferred method of payment.
- Complete the Digital Waiver: To ensure we have all required documents on file in the new system, please sign the updated waiver.
Important Note for Apple Private ID Users: If you previously signed up using an Apple Private Relay or Hide My Email service, you will need to sign in and set up your Kilo account using a standard, verifiable email address for billing and communication purposes.
💰 Billing and Booking Timeline: What You Need to Know
- No Double Payment Worries! Rest assured, once you have updated your payment method in the Kilo system, that is the method we will use for future billing. We are carefully managing this transition to ensure there is absolutely no risk of double charges.
- Booking Stays Put (For Now): We will continue to use WIX for booking your classes until every member has successfully transitioned their billing to Kilo. We will notify you with a clear start date when we switch booking over to the Kilo platform.
Thank you for your cooperation during this exciting transition! We can’t wait for you to experience the difference Kilo will make.
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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
Weekly Workout Schedule
MONDAY
A) Bench Press
E2MOM
4-4-3-2-2-1
B) For Time
3 Rounds
10 Power Snatch (95/65)
12 Burpees-over-Bar
– rest 3 mins –
3 Rounds
10 Muscle Ups (CTB, Kipping PUs, Jumping PUs)
12 Burpees-over-Bar
Time Cap 15 Mins
If you want to do Muscle-Ups, but maintain the time cap, suggest reduce reps to 5.
TUESDAY
A) For Time
50 Toes-to-Bar
50/40 Cal Row or Ski (or 36/28 Cal Bike)
40 KB Box Step-Ups (53/35, 20/24”)
35 Shoulder-to-Overhead (95/65)
40 KB Swings (53/35)
40 Goblet Squats (53/35)
50/40 Cal Row or Ski (or 36/28 Cal Bike)
50 Single-DB Devil’s Press (35/25)
30 Min Time Cap
WEDNESDAY
A. Weightlifting
Every 2:00 × 4 sets: 1 Clean & Jerk @ building loads
Target Loads:
Set 1: RPE 5-6 | Set 2: RPE 6-7 | Set 3: RPE 8-9 | Set 4: Today’s 1RM
Hit a clean, confident heavy single to make Grace weight feel light
Grace Prep
3–4 sets (rest as needed)
3–5 Clean & Jerks @ Grace weight
Touch-and-go for athletes cycling reps
Fast singles for most of the class
Coach Notes: This is neural, Not grinding. Cut attempts if technique slips. Speed over load! Goal is max barbell sharpness, not fatigue.
B) Grace
30 Clean & jerks (135/95)
Intermediate: 115/75 | Beginner: 75/55 | Heavy Grace: 185/135
Strategy:
Maintain pace, Focus on efficiency, Scale appropriately.
THURSDAY
A) Conventional Deadlift
Build to a Heavy Single
8-5-3-2-1-1
Coaching Cues: Push the floor away. Sweep the bar into you; keep lats glued on. Neutral spine, Vertical shin, Strong lockout.
B) Accessory Work
A. 3-4 Sets: 15-18 DB Romanian Deadlift, 12-15 Weighted Hip Thrusts (Rest 60–90 sec)
B. 3-4 Sets: 10-12 Chest-Supported DB Row, 10-12 Hammer Curls (Rest 60 sec)
C. 4 Sets: 8-10 DB Z Press, 12-15 Band Tricep Pressdowns (Rest 60 sec)
D. Core Finisher (2–3 rounds): Weighted Plank – 30–45 seconds
FRIDAY
A) Power Cleans
2-3 Sets to add some weight to a BB, working up to starting weight.
EMOM 10: 2 Power Cleans (Working up in weight)
or
E2MOM: 5 Reps
B) AMRAP 21
5 Power Cleans (115/75)
10 Pull Ups
15 Wall Balls
20 Double Unders
SATURDAY
A) Soul Crusher
40min AMRAP or 5 rounds
1 Bear Complex** (65/95) (increase weight each round)
500m row/500m ski/1200m bike/400m run
1 complex is: 7 Unbroken Rounds of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press. Do not let go of the bar. If you do, you must restart the set.
B) Partner WOD: Black Friday
For Time (with a Partner)
- 200 Box Jump Overs (24/20 in)
- 150 Wall Balls (20/14)
- 100 Ground-to-Overheads (100/70)
- 75 Bar Over Burpees
- 50 Pull-Ups
**Partition the work above any way
