Workout Of The Day

  • 180423 ~ Last Chance for TFC Tickets!

    There’s still time to buy tickets for a fun afternoon of socializing with the GTA CrossFit community at the TFC vs Chicago Fire match!

    📆 Saturday, April 28, 2018
     1:00pm
    📍BMO Field
    💰$40

    We have partnered with other GTA boxes to host this special affiliate social event! Your ticket will include the following:

    1) WOD on BMO Field
    2) Social (2 free beer tickets)
    3) Admission to the game
    4) Partial proceeds will go towards the MLSE Charity Foundation

    Purchase your tickets by April 22 to take advantage of this special offer! Go to TORONTOFC.CA/TICKETPASS and use the code CROSSFITTFC

    Strength:

    Front Squat

    Every 30s x 5 min

    10 x 2 @ 65%

     Explosive & Fast!

    Conditioning:

    Masters Online Qualifier Workout #2

    Complete 4 Rounds

    4 rounds for time of:
    25 C2B Pullups
    5 Clean (245/170#)

    (15 min Cap)

    Cash Out:

    100 GHD Situps

     10s Hold after every 10 Reps

  • 180422 ~ Meter Maid!

    Bring your sweaters.....it's going to be a beautiful day for a RUN!

    Strength:

    Makeup Saturday!

    Conditioning:

    “Meter Maid”
    For Time:
    200 Meter Run/Row
    27 Wallballs (20/14)
    4 Lengths Bear Crawl
    200 Meter Run
    21 Wallballs (20/14)
    3 Lengths Bear Crawl
    200 Meter Run
    15 Wallballs (20/14)
    2 Lengths Bear Crawl
    200 Meter Run
    9 Wallballs (20/14)
    1 Length Bear Crawl

    200 Meter Run

    Cash Out:

    Mobilize & Socialize! 

     

    (20 min Cap)

  • 180420 ~ Friyay!!

    It's Finally Friday!! Let's round out the work week with a little 20 min AMRAP!  Hit those BMU!

    Strength:

    Power Clean

    EMOM x 8 min

    8 x 3 @ 85%

    Then…

    5 min to complete

     100 Heavy Russian KBS

    Conditioning:

    "FriYay!!"

    AMRAP 20

    50 DU

    5 Full Snatch (165/115#) or 80%

    Cash Out:

    Mobilize & Socialize!

     5 Bar MU

  • 180419 ~ BN is Back!

    Strength:

    BN Push Press

    EMOM x 14 min

    10 x 2 @ 60%

    Every 3rd rnd (4 Sets)

     10 – 15 Kipping Ring Dips

    Conditioning:

    5 rounds:

    10 HSPU

    10 Box Jump Over

     10 Thrusters (95/65#)

    Cash Out:

    5 Rounds

    5 Candle Sticks

    25 Hollow Rocks

  • 180417 ~ RIP Big Booty Judy!

    How do you sum up the last couple of years in one small post?  Having Coach Meg as a part of the Canuck community for the last 4 years has been quite an adventure full of many ups and downs, and a tonne of fun!  If you have been lucky enough to participate in one of her classes, or sweat along side her in a WOD, Meg's warm smile, and caring words always make you feel welcome! It takes a lot of different qualities to be a great coach. Not just a good eye, or good technical knowledge. Or good people skills, or a passion for the craft, or compassion for your clients. It takes all those things and more. Much more. It is difficult to find great Coaches. Meg is one of them.

    I remember a tall skinny volleyball player walking into the box for the first time interested in CrossFit.  She had been a part of a box in Oshawa while she was at school, and wanted to continue her fitness journey in a new box.  Quickly, Meg became a staple in the Canuck classes....and a big part of our community! It was not long before Meg decided that she wanted to give back to her Canuck community, and started to work towards becoming a coach.....at that time, we jumped at the opportunity to add her to our team....I couldnt think of a better fit!

    We are used to watching Coach Meg come and go......she has been bit by the travel bug many times, and we always look forward to hearing about her worldly travels!  A couple of months ago, she realized that this quest for adventure would lead her away from Toronto, and out to BC......this time not for a visit, but to lay down new roots!  In a couple of weeks, she will pack up her Jeep with Taco in toe,  and embark on the unknown! An adventure many of us have dreamed about....but never had the courage to actually do!

    It is certainly with mixed emotions that we say goodbye to Coach Meg and Taco! We know that the universe sending her out to Vancouver, and she needs to follow her heart! We love her and will miss her dearly. Home is never that far away......Home is Canuck!

    Please, lets all wish Coach Meg a huge farewell and goodluck on her newest adventure! Let's give Big Booty Judy one last go!


























    Coach Meg’s Goodbye WOD

    “RIP BIG BOOTY JUDY”

    With a 40 min Clock:

    In Teams of 2 (I Go You Go Full Rnds)

    12 Rnds 

    1 Sled Push (Push Your Partner)

    10 DB Lunges (50/35#)

    6 DB Squats

    10 Cal. Bike

    6 Pistols

    Then….on the top of the next minute:

    Complete:

    “Death By C&J”

    Min 1: 2 Rep (155/105)

    Min 2: 4 Reps

    Min 3: 6 Reps etc…

    **Teams split up C&J anyway possible**

    Cash Out:

    Mobilize & Socialize @ Jack Astors...7:30pm Tonight!

  • 180416 ~ Last Class with Coach Meg!

    It is a very bittersweet week at Canuck.  Today, Coach Meg will be coaching her last classes at 5:30 & 6:30 pm if you would like to attend her class one last time. Tomorrow (Tuesday) we will be running a very special Goodbye WOD followed by a gathering at Jack Astors at 7:30 pm! Please join us as we thank Coach Meg for her years of amazing coaching, and wish her luck on her new adventures in B.C!

    More to come tomorrow....

    Will this winter ever end?  Originally, we were supposed to be running today......well I guess it is rowing....again!

    Safe driving everyone!

    Strength:

    Push Jerk

    EMOM x 8 min

     3 @ 85%

    Conditioning:

    “Push Pull Part Deux!”

    AMRAP 25

    400m Run/Row

    3 Rope Climb

    400m Run/Row

    15 Push Ups

    **Wear a vest if you have one**

    Cash Out:

    Tabata x 9 Alt

    20s On : 10s Rest

    a. Wall Facing HS Hold

    b. Back to Wall HS Hold

    c. ME Plank Position Shoulder Taps

  • 180414 ~ Push Pull!

    Strength:

    "Makeup Saturday!"

    - See Whiteboard for options.

    Conditioning:

    “Push Pull”

    In Teams of 2

     AMRAP 4

    ME Push Pull Sled (135/95#)

    1 min Rest

    AMRAP 4

    ME Bench (135/95#)

    ME Pullups

    1 min Rest

    AMRAP 4

    ME Cal Bike

     Score: Total team reps.

     **I go – You Go for ME Sets. Athletes much switch every time they break.

    Cash Out:

    Mobilize & Socialize!

  • 180413 ~ Inferno!

    Strength:

    Deadlift

    EMOM x 10 min

    3 @ 65/75/80

    1 @ 85/85/90/90/93/97

     Then….

    5 min to complete

     100 Banded Good Mornings (Purple)

    Conditioning:

    “Inferno”

    Amrap 8

    Ascending Reps

    2 Burpee Box Jump Over (24/20”)

    2 Squat Clean (135/95#)

    4 BBJO

    4 Squat Clean

     6 etc….

    Cash Out:

    50 Heavy Russian KB Swing

    50 GHD Situps

     50 GHD Back Extensions

  • 180412 ~ Push & Squat!

    Strength:

    BN Push Jerk

    Every 30s x 6 min

    12 x 2 @ 55% Push Jerk

    Then…

    Every 30s x 4 min

    a. ME Kipping PU

     b. Rest

    Conditioning:

    3 Rounds

    3 Min AMRAP

    30 Push Ups

    20 T2B

    ME OHS (135/95#)

    1 min Rest

    Cash Out:

    12 min Goat Practice

  • 180411 ~ Heinz 57

    Strength:

    Full Snatch

    Every 30s x 6 min

     12 x 2 @ 55%

    Conditioning:

    “Heinz 57”

    57 Cal Row

    57 KBS (50/35#)

    57 DB Lunges (50/35#)

    57 Wall Ball (20/14#)

    57 Cal Bike

    Cash Out:

    Couch Stretch - 2 Min per leg

    Pigeon Stretch - 2 min per leg

    Lacrosse Ball Smash - Find your "Hot Zones"

  • 180410 ~ One More Open Treat for Terrance!

    Happy Belated Birthday to the guy who is always smiling behind our Front Desk!  Terrance has a very special love/hate relationship with Thrusters.......and you have a tonne of them coming your way for his special birthday request!

    Castro forgot to repeat this one during the Open......but Terrance has been waiting for it all year!

    Happy Belated Birthday Terrance!! Hope you had a great weekend, and an even better year!

    Strength:

    Push Press

    EMOM x 12 min

    3 @ 65/75/80

    1 @ 85/85/90/90/93/97

    Every 4th Set (3 Sets)

     6-10 Strict/Weighted Pullup

    Conditioning:

    Happy Birthday Terrance

    Open 17.5

    10 Rnds For Time

    9 Thrusters (95/65#)

    35 DU's 

    Cash Out:

    100 Hollow Rocks

    100 Elbow Jacks

     3 x ME “L” Sit Hold

  • 180410 ~ One More Open Treat for Terrance!

    Happy Belated Birthday to the guy who is always smiling behind our Front Desk!  Terrance has a very special love/hate relationship with Thrusters.......and you have a tonne of them coming your way for his special birthday request!

    Castro forgot to repeat this one during the Open......but Terrance has been waiting for it all year!

    Happy Belated Birthday Terrance!! Hope you had a great weekend, and an even better year!

    Strength:

    Push Press

    EMOM x 12 min

    3 @ 65/75/80

    1 @ 85/85/90/90/93/97

    Every 4th Set (3 Sets)

     6-10 Strict/Weighted Pullup

    Conditioning:

    Happy Birthday Terrance

    Open 17.5

    10 Rnds For Time

    9 Thrusters (95/65#)

    35 DU's 

    Cash Out:

    100 Hollow Rocks

    100 Elbow Jacks

     3 x ME “L” Sit Hold

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