CrossFit Gym in Thunder Bay, Ontario

712 Vickers Street N. Thunder Bay, ON (807) 252-8777

Workout Of The Day

Monday February 26

15 minutes WARM-UP, “Mobilize and Socialize!”Front squats”, 3X3, 3 EMOM, start @80%of new 1 RM and build across all three sets of 3 reps. Then, “HOLE IN THE WALL”, every 2 minutes X 5 rounds, 20 wall balls, MAX REPS ALTERNATING DUMBBELL SNATCH, 50/35# or 35/25#.

Tuesday February 27

15 minutes WARM-UP, “Mobilize and Socialize!”Strict press”, 3X3, 3 EMOM, start @80%of new 1 RM and build across all three sets of 3 reps. Then, Then, “PLYWOOD”, for time: 3 rounds 5 deadlifts, 5 hang power cleans, 5 front squats 115/85# or 95/65#, REST ONE MINUTE, 2 rounds 10 deadlifts, 10 hang power cleans, 10 front squats, REST ONE MINUTE, 1 round 15 deadlifts, 15 hang power cleans, 15 front squats(15 minute cap).

Wednesday February 28

15 minutes WARM-UP, “Mobilize and Socialize!”Atlas lunges”, 1:30 X 10 rounds, barbell back rack, L/lunge-R/lunge, back squat, perform 5 reps, 95/65# or 75/55#. Then, “BRADLEY”, 10 rft: 125 m row, 10 pull-ups, 125 m row, 10 burpees(30 minute cap).

15 minutes WARM-UP, “Mobilize and Socialize”. “Snatch, power or squat”, 3X3-3 EMOM, start @80% of new 1 RM, and build across all three sets of 3 reps.Then, “MINESWEEPER”, emom X 20(5 rounds), min #1 cal row, min #2 push-ups, min #3 sit-ups, min #4 rest.

Friday March 1

15 minutes WARM-UP, “Mobilize and Socialize!”Split-jerks”, 3X3-3 EMOM, start @80% of new 1 RM and build across all three sets of 3 reps. “NO PICNIC”, for time: 1000/900 m row, directly into 7 rounds of 7 T2bar, 7 front squats 135/95 or 95/65#, directly into 1000/900 m row(20 minute cap).

Saturday March 2

15 minutes WARM-UP, “COFFEE TIME!”Partners, for time: 100 cals, 100 box jumps 24/20”, 100 wall balls 20/14#, 100 ground to overhead 95/65#, 50 burpees, 50 chest to bar pull-ups, 50 cals.
“THE OPEN”, 24.1 starts at 11:00 am, R U IN?