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CFT – CrossFit


3 Sets:

30s Mini-Band Glute Bridge+10 Hip Thrust

30s Hollow Body Hold

30s Pigeon Stretch/Side


Tempo Back Squat (4×4)

Every 2:30 Minutes For 10:00 Minutes (4 Sets):

5 Tempo Back Squat

3s Descent

3s Pause

Explode Up

We have decreased the reps by 1 this week. Although its only 1 rep, this should allow you to push a heavier load (technique maintained). Increase weight over the 4 sets. Stay strict with the tempo.


Metcon (Time)

3 RFT:

21 Wall Balls 20/14

15 Hang Power Cleans 135/95

9 Burpee Bar-Hops

Movement Options.

Wall Balls→Reduce Weight→Squats

Hang Power Cleans→Reduce Weight

Burpee Bar-Hops→Burpees→Partial Burpees
This 3 round workout should hold a quick and fast pace. Try to go for unbroken sets on the wall balls, if not 1-2 sets at most. 1-2 sets on the hang power cleans, and consistent movement in the burpee bar-hops. Use your transitions to your advantage, its a good time to catch your breath, and bring your heart rate down.