For the last few years, our gym booking software has served us well, but I believe we can do better! I’m currently working on a significant upgrade to improve your experience.
This is a huge project, and while many steps are involved, I’m gladly taking on the bulk of the process. My goal is simple: to make this transition as effortless as possible for every member.
GROUPS, EVENTS, CHAT
Beyond just booking, I’ve always wanted to build a stronger community hub. I envisioned a single place where members could easily chat, see upcoming events, and log their workout progress.
I explored many platforms, keeping simplicity and effectiveness at the forefront. Crucially, I didn’t want to force everyone to install yet another piece of software. And knowing that our phones are our main connection point, it had to be designed for seamless mobile use.
I’m thrilled to share that the solution is a WhatsApp Community. It’s a tool most of you already have and are comfortable with. It offers the familiarity and flexibility we need, allowing us to build a customized space that truly supports the unique interests and needs of our members.
WEEKLY WOD POST
I am also putting the Weekly WOD in a convenient place everyone can quickly see it. On CrossFitBytown.com you just click the Blog link and the weeks workouts will be there. I will still be posting it in the WOD group of WIX. But that will become extinct when we finally change the gym management software (End of November probably). If you are already subscribed to the daily emails, those will continue.
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
Weekly Workout Plan
MONDAY
A) For Time
2 Rounds
50 Double Unders
20 Box Jumps (24/20)
15 Push Press @ 95/65 lb
– rest :90
3 Rounds
30 Double Unders
15 Box Jumps
10 Push Press @ (115/75)
– rest :90
4 Rounds
20 Double Unders
10 Box Jumps
5 Push Press (135/95)
Double Unders: stay vertical, wrists quiet, breathe through nose to control HR.
Box Jumps: “pop, land, stand, reset”; jump off tension, not rebound fatigue.
Push Press: dip straight, punch bar overhead with speed, lock ribs down.
Each round should look like the first.
TUESDAY
A) For Time
Buy-In:
3 Devil Presses (2×50/35 lb)
37 Double-Unders
Directly into, 4 Rounds:
29 Sit-Ups
20 Double Dumbbell Deadlifts (2×50/35 lb)
Buy-Out:
4 Devil Presses (2×50/35 lb)
23 Dumbbell Rows (2×50/35 lb)
600-meter Row
Background
This workout honors the six Royal Canadian Air Force and Navy members who lost their lives when a CH-148 crashed off the coast of Greece on April 29, 2020, during NATO operations.
The Fallen:
Sub-Lieutenant Abbigail Cowbrough
Capt. Brenden Ian MacDonald
Capt. Kevin Hagen
Capt. Maxime Miron-Morin
Sub-Lieutenant Matthew Pyke
Master-Cpl. Matthew Cousins
Created by CrossFit 1855, and named after the helicopter’s call sign, “Stalker.”
Symbolism
3 & 37 (Buy-In): Represents the ship the helicopter deployed from — HMCS Fredericton (FFH 337)
4 Rounds, 29 & 20 Reps: For the date of the incident — April 29, 2020
600-meter Run: Honors the six crew members lost
4 & 23 (Buy-Out): Marks 423 Squadron, to which the helicopter was assigned
WEDNESDAY
A) EMOM 10
1 Squat Clean
(Working up in weight from 70% to today’s 1RM)
or
Every 2 Mins
5-4-3-2-1
B) AMRAP 12
Buy-In:
30 Wall Balls (20/14 lb)
20 Burpees
DIrectly into, 6 Rounds of:
3 Squat Cleans (≈70% of today’s 1RM)
6 Toes-to-Bar
9 Air Squats
Finish with (if time remains):
Max Cal Row or Bike in remaining time
THURSDAY
A) 4 Rounds
4-6 Strict Pull-Ups
8-10 Hanging Knee Raises
Every pull-up should feel aggressive and electric. Connect with Teres.
Maximal recruitment without swinging.
Core work locks that output into midline control.
Add weight if possible. If not, use negatives or banded strict pull-ups.
Control descent and keep shoulders packed.
B) COLD HELEN
3 Rounds For Time:
21 KB Swings (53/35)
15/12 Cal Row (or 10/8 Bike)
12 Pull-Ups (strict, kipping, or banded, your choice)
15 Min Time Cap
Keep all KB swings crisp and powerful. Aggresive hip drive, not shoulders.
Row: strong stroke pace, not cruise control.
Pull-Ups: quality over butterfly speed. Think “power output,” not “volume.”
Scaling Options:
9 Ring Rows instead of 12 Pull-Ups
FRIDAY
A) EMOM 10
1 Thruster
(Working up in weight from 70% to today’s 1RM)
or
Every 2 Mins
5-4-3-2-1
B) For Quality
10-9-8-7-6-5-4-3-2-1
Back Squats (185/135)
Shoulder-to-Overhead (135/95)
15 min time cap
Use 1 BB in rack
Use the time to change plates, if you choose to, to breath and recover.
Can do this with avg :90/set. Gets easier as the reps decrease.
SATURDAY
A) Soul Crusher
- 50 deadlifts (145/125)
- 45 back squats (135/115)
- 40 cleans (125/105)
- 35 front squats (115/95)
- 30 thrusters (105/85)
- 25 snatches (95/75)
- 20 overhead squats (85/65)
- 15 overhead lunges (75/55)
- 10 push press (65/45)
- 5 strict press (55/45)
- ** 5 devil press after each
B) Partner WOD
Warm up
2 min row/200m run
3 rounds
10 box step ups
10 scap pull ups
5 inch worms into downward dog
:30 sec plank
Conditioning – For time:
100 Row Calories
200 Air Squats
100 Pull-ups
200 Push-ups
200 Sit-ups
** each partner works for :30sec and then switch
SUNDAY
REST DAY: Active recovery, light movement, or foam rolling recommended.