Category Archives: Workout of the Day

Friday, August 1, 2014

Workout: Back Squat: 3-3-3-3-3 reps

Accessory: Accumulate 50 Kettlebell Swings (72,55)



6am all smiles this morning!

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Thursday, July 31, 2014

Workout: For time:

30 Squat Clean and Jerks (155,105)

Time Cap: 10 minutes

Accessory: 3×15 Weighted Sit-ups




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Wednesday, July 30, 2014

Workout: Three Rounds:
Run 1 Mile
rest 5 minutes

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Matt and Sabrina keepin’ it cool at The CrossFit Games!


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Tuesday, July 29, 2014

Workout: Complete as many rounds as possible 20 minutes of:
10 Squat snatch (95,65)
10 Ring dips
10 Knees to elbows

Accessory: Accumulate 3 minute Superman Hold on the GHD



Sri taking big weight overhead!

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Monday, July 28, 2014

Lift: 5 minutes of Turkish Get-ups

Workout: 7 rounds for time of:
10 Wallball shots (20,14)
10 Pull-ups


Gents of CFBT executing Chinese Planks


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Saturday, July 26, 2014

Workout: Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats


Gentlemen of CFBT on the rope

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Friday, July 25, 2014

Workout: Thruster 1-1-1-1-1-1-1 reps

Accessory: Every minute of the minute for 5 minutes of:
5 Thrusters
10 Lateral Barbell Hops



Yoga, it does a body good!

Mobility Yoga on Wednesday at 7:30pm

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Thursday, July 24, 2014

Workout: “Bulger”

Ten rounds for time of:
Run 150 meters
7 Chest to Bar Pull-ups
7 Front Squats (135,95)
7 Handstand Push-ups

Pre-Deployment Portraits

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.


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Wednesday, July 23, 2014

Workout: Deadlift: 5-5-5-5-5 reps

Accessory: Easy 1 mile Run

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CFBT Rule #9
Please help keep the gym and sanitary by throwing away your bloody bandages after working out. Your DNA is not as desirable as you might think.


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Tuesday, July 22, 2014

Workout: Three rounds for time of:
15 Hang power clean (135,95)
15 Burpees

Time Cap: 7 minutes

Accessory: Accumulate 3 minutes in a  Chinese Plank.
Every break do 10 Strict Handstand Push-ups or 10 Stinkbugs


Noon Class after a spicy workout.



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