CrossFit Gym in Thunder Bay, Ontario

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

Workout Of The Day

Monday May 23

15 minutes warm up, mobilize and socialize! “Teams of two”. I go/U go. 10 rounds, 10 cal row-10 T2bar. REST 3 MINUTES. 10 rounds, 10 cal bike-10 box jump overs 24/20”. REST 3 MINUTES. 10 rounds 10 cal ski erg-10 burpees.

Tuesday May 24

15 minutes warm up, mobilize and socialize! ” Front squats”, 1-1-1-1-1-1-1.(20 minutes) Then, ”BODY LANGUAGE”, AMRAP 20, 20 cal row, 30 push ups, 40 sit ups, 50 air-squats.

Wednesday May 25

15 minutes warm up, mobilize and socialize! “Push press”, 5-3-1-1-1.(20 minutes). Then, ”LESS IS MORE”, 10 RFT, (20 minute cap). 500/400 m bike(250/200 m row), 10 alternating dumbbell reverse lunges 35/25s#, 10-1 dumbbell shoulder to overhead.

Thursday May 26

15 minutes warm up, mobilize and socialize! “Single leg RDL barbell deadlifts”(see youtube)-5 sets X 3 left/3 right leg.(20 minutes). Then, ”AUTOBOT”, AMRAP 18, 9 deadlifts 155/105#, 60 double unders, 30 wall balls 20/14#.

Friday May 27

15 minutes warm up/ mobilize and socialize! “Back rack barbell box step ups”. EMOM 1:30 X 10 rounds. 5L/5R, 16/12” box, 95/65#. Then, ”BELLY OF THE BEAST”. On the 5:00 X 5 rounds. 500/400 m row, 21 burpees over rower, 12 T2bar. Rest remainder of time until next 5:00 window begins.

Saturday May 28

15 minutes warm up/mobilize and socialize! “Teams of 2”, 3 RFT. 50 burpee pull ups, 50 wall balls 20/14#, 50 cal row. (Courtesy of ropeclimb.com).