Week of June 2 - June 8
- Jocelyn Rylee
- Jun 1
- 3 min read
Jocelyn and David recently attended the Canadian Affiliate Gathering in Banff with gym owners from across the country. What's the big takeaway? How do we control what we can control to make CrossFit better for all who set foot through the doors of an affiliate? LEADERSHIP
And it's not just in business either. Society is in dire need of better leadership in families, schools, and communities. Be the change you want to see in the world and lead from the front in demonstrating the lifestyle you want your family and community to aspire to. Kids are being indoctrinated into "treat culture", with sugary rewards being shoved in their faces for even the slightest effort. Make it stop! Just say no!
Congrats to the Committed Club for May!! These fine folks made it to the gym for 20 or more WODs in the month 🎉🎉🎉 Craig P is the winner of this month's draw and takes home a box of 30 Chocolate Salt LMNT
🙌 High five to the Also Showed Up A Lot club who made it for 16 or more workouts!
Workouts for the Week
Monday June 2
5 rounds
1 min at each:
1) Row Cal
2) 2 x KB Front Rack Carry
3) Bike Cal
4) 2 x DB Step up (16/12")
5) Ski Cal
6) Rest
Compare to Oct 2/25
Tuesday June 3
OT 3:00 x 5: 2 Front Squat + 6 Back Squat
🔥 Hot down:
30 Burpees
300' Sled pull
30 Burpees
Wednesday June 4
🎉🎈🥳🎁 Happy Birthday today to Bonnie Maclean and Shavaun Liss!!
For time: 60 Double unders
30 Toes to Bar (beast=45)
60 Double unders
30 Power Clean (135/95) (beast=155/105)
60 Double unders
30 CTB Pull ups (beast=45)
60 Double unders
30 Deadlift (225/155) (beast=275/185)
60 Double unders
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9:30 Legends + Everyone Class
For time:
60 single skips or 10/7 Ski Cals
30 Hanging leg raises
60 single skips or 10/7 Ski Cals
30 Med Ball to Shoulder (30/20lb)
60 single skips or 10/7 Ski Cals
30 Pull ups or ring rows
60 single skips or 10/7 Ski Cals
30 Deadlifts (50% or less)
60 single skips or 10/7 Ski Cals
Thursday June 5
🎉🎈🥳🎁 Happy Birthday today to Jeff Danyliw and Ava Correia!!
OT90 x 8: Jerk 2-2-2-2-1-1-1-1
In 3 mins
Run 400m
Max Jerk (135/95)
rest 90 secs
In 3 mins
Run 400m
Max Jerk (155/105)
rest 90 secs
In 3 mins
Run 400m
Max Jerk (175/115)
Compare to Aug 28/24
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9:30 Legends + Everyone Class
OT90 x 8: Press 2-2-2-2-1-1-1-1
In 3 mins
Run 400m or Speed Walk 200m or Row 400m
Max rep push ups
rest 90 secs
In 3 mins
Run 400m or Speed Walk 200m or Row 400m
Max rep dips
rest 90 secs
In 3 mins
Run 400m or Speed Walk 200m or Row 400m
Max rep DB push press
Friday June 6
10 Rounds each,
Alternating with a partner
6 DB Snatch (right)
25' OH Lunge
6 DB Snatch (left)
25' OH Lunge
While partner alternates plank hold and bar hang
Saturday June 7
🎉🎈🥳🎁 Happy Birthday today to Julie Darchuk-Lewis!!
OTM x 10
odd) Strict pull up or Bar muscle ups
even) Wall Walk or HS walks
In 5 mins
50 Overhead Squat (95/65)
Max Cal Row
rest 5 mins
In 5 mins
35 Front Squat (135/95)
Max Cal Row
rest 5 mins
rest 5 mins
20 Back Squat (185/125)
Max Cal Row
compare to Dec 3/23
Sunday June 8
30 min AMRAP
With a partner:
10 Push ups, Dips or HSPU (each)
10 GHD Sit ups or 15 sit ups (each)
10 Synchro Power Snatch (95/65)
400m Wall Ball Run (together)
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