Wednesday June 17, 2026
- Jocelyn Rylee
- Jun 16
- 1 min read
On the latest episode of the CrossFit podcast, Jocelyn has the pleasure of interviewing Dr. Jose Ostaiza - an MD in family and lifestyle medicine, a researcher specializing in genetics/epigenetics, and CF-L3 coach. Listen to this fascinating discussion where Jose unpacks his published research demonstrating that CrossFit training literally changes what's happening in your body at the genetic level.
Workout of the Day
5 rounds
30 Sec Work, 30 sec Rest
Strict Pull ups
Burpee over box
Tire flips
Sandbag Carry
After last round
Run 1 mile
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9:30am Legends Class
5 rounds
30 Sec Work, 30 sec Rest
Strict Pull ups
Plank hold
Farmer Carry
Sandbag/Wall ball March
After last round
Walk/Jog 1 mile or Tire drag 800m
Thursday June 18
10 rounds
10/7 Bike Cals
10 Push Press (95/65)
10 Toes to Bar
Beasts
15/10 Cals
115/80 lbs
🎉OTM x 9
1) Superman hold
2) Right side plank
3) Left side plank
Friday June 19
OTM x 30
1 Wall Walk
5 Wall Balls (20/14)
6 Shuttle Run (25')
If you fall behind take the next round off
Fun Things Coming Up....
🍁 Wed July 1 - Canada Day team workout
😜 Tues July 7 / Thurs July 9 - Summer Sesh of NextGen Kids begins
😎 Mon July 27 - NextGen Kids Day Camp
🌞Mon Aug 17 - NextGen Kids Day Camp
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