Crossfit Streets

Thursday, December 12/19

“Single Slam” EMOM 24 1 – Standing Paloff x :45 (right arm towards post) 2 – Kneeling SA DB Strict Press x :45 (Left arm, left leg back) 3 – Standing Paloff x :45 (left arm towards post)) 4 – Kneeling SA DB Strict Press x :45 (Right arm, right leg back) 5 – SA […]

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Wednesday, December 11/19

Front Squat: Build to a Heavy Triple. Then, “Geico” AMRAP 15: 60 Double Unders 30/21 Calorie Assault Bike 15 Front Squats (155/105) Mobility isn’t always pleasant but it helps and you likely need it 🙂

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Dan’s Den

So you think you’ve reached a plateau….? Things to consider that you might not have. You might just need to re-frame how you assess yourself within the gym setting. Get an outside perspective (not just in passing or a quick brief comment post-WOD, a real and honest assessment from your coach… take that feedback, take […]

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Tuesday, December 10/19

“Lead Foot” AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups Rest 4 Minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar Rest 4 Minutes AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups Two guys with great hair and matching sweaters.

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Monday, December 9/19

Overhead Squat: Build to a Heavy Single. Then, “Power Move” AMRAP 10: 6 Power Snatches (95/65) 9 Overhead Squats (95/65) 12 Box Jumps (24/20) 2019 Streets Social. Thank you for coming!

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Saturday, December 7/19

“Hot & Heavy” Teams of 3, AMRAP 30: 60 Calorie Row 50 Pull-ups 40 Power Cleans 30 Thrusters Round 1: 95/65 Round 2: 115/85 Round 3: 135/95 Round 4: 155/105 Round 5: 175/115 Marwan meets Messier. Un-real.

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Friday, December 6/19

“Outside the Box” Teams of 2, AMRAP 30: 150/100 Meter Row, 1 Burpee Box Jump 150/100 Meter Row, 2 Burpee Box Jumps 150/100 Meter Row, 3 Burpee Box Jumps Box Height: (24/20) The hardest hours are the 23 hours away from the gym… The easiest hour is the hour you are at the gym 🙂 […]

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Wednesday, December 4/19

“Low Tide” AMRAP 5: Buy-In: 700 Meter Row 7 Squat Cleans (95/65) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 500 Meter Row 5 Squat Cleans (115/85) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 300 Meter Row 3 Squat Cleans (135/95) 25 Double Unders We’re doing intervals??

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Dan’s Den

How to stay driven.. 1.) Gratitude. – Honestly. Life is way worse in certain areas such as third world countries and pockets of North America…. Life in Canada is, on it’s worst day, amazing. The access to amenities and a quality of life with human contact, fresh air, resources and no threat of war is […]

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