Thunder Bay’s Only CrossFit Gym

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

Workout Of The Day

Monday May 10

For time, 50 air squats, 800 m run, 50 lunges, 800 m run, 50 burpees, 800 m run, 50 hr push-ups.

Tuesday May 11

Seated strict press barbell or dumbbell, super set with bent over rows 6 sets of 6 reps. Then, 5 rft 10 hollow rocks, 10 v-ups, 10 tuck ups, 10 second hollow hold, rest one minute.

Wednesday May 12

Reverse lunges, barbell or dumbbell, 10 X 10. Then 2 rounds 40 sit-ups, 40 burpees.

Thursday May 13

10 X 200 m running intervals, work to rest ratio is one to one. Or one minute on, one minute off.

Friday May 14

For time, 100 squats, 80 jumping jacks, 60 sit-ups, 40 push-ups, 60 burpees, 80 mountain climbers, 100 alternating jumping lunges.

Saturday May 15

In teams of 2, I GO-U GO(2 m apart)! 5 rounds each 30 air squats, 20 burpees, 10 butterfly sit-ups.