CrossFit Colosseum
Feed the Warrior Within!

Saturday – 04/07/15

     Posted on Sat ,04/07/2015 by Leonidas

Workout Of the Day
Partner WOD
22 Min AMRAP
(P1)400m Run (Time)
(P2) Odd – Snatch complex 75/55# (SN DL, HPSN, SN)
Even – Clean complex 95/65# (DL, HPC, C)

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Sign up for the CF Kids and Yoga

Friday – 03/06/15

     Posted on Thu ,02/07/2015 by Leonidas

Workout Of the Day
Clean
1-1-1-1-1
Set a new 1RM
then
For Time
100 Burpees
EMOM 10 Double Unders

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Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga

Thursday – 02/07/15

     Posted on Wed ,01/07/2015 by Leonidas

Workout Of the Day
17 Minute AMRAP
50 Calorie Row
50 Wall Ball 20/14#
50 Shoulder to OH 115/85#
50 Box Jumps 24/20

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Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga

Wednesday – 01/07/15

     Posted on Tue ,30/06/2015 by Leonidas

Workout Of the Day
“Spleen”
4 Rounds For Time
400m Run
50 Air Squats

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Join us at the gym for beer and BBQ to celebrate CANADA’s 148 birthday!!  Gym hours for CANADA Day are from 10am-2pm.

Tuesday – 30/06/15

     Posted on Mon ,29/06/2015 by Leonidas

Workout Of the Day
Dead Lift
1-1-1-1-1
Set a new 1RM
then
Jerk
1-1-1-1-1
Set a new 1RM

Post your scores to the Whiteboard.

Join us at the gym for beer and BBQ to celebrate CANADA’s 148 birthday!!  Gym hours for CANADA Day are from 10am-2pm.

Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga

Monday – 29/06/15

     Posted on Sun ,28/06/2015 by Leonidas

Workout Of the Day
Overhead Squat
1-1-1-1-1
Set a new 1RM
then
3 Rounds For Time
30 Double Unders
10 HSPU
10 Supine Row

Post your scores to the Whiteboard.
Join us at the gym for beer and BBQ to celebrate CANADA’s 148 birthday!!  Gym hours for CANADA Day are from 10am-2pm.

Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga

Sunday –28/06/15

     Posted on Sun ,28/06/2015 by Leonidas

Workout of the Day
For Time
400m Leaping Burpees
400m Waling Lunge

Post your scores to the Whiteboard.

There is a CrossFit Level 1 Seminar on Saturday and Sunday classes will run at the track field by Father John Redmond Secondary School at 10am and 11am.  CF Kids will run at 10am Saturday.

Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga

Saturday – 27/06/15

     Posted on Fri ,26/06/2015 by Leonidas

Workout Of the Day
“Track Days”
For Time
400m Run
Rest
800m Run
Rest
1600m Run
Rest
800m Run
Rest
400m Run
Work to rest ratio 1:1

Post your scores to the Whiteboard.

There is a CrossFit Level 1 Seminar on Saturday and Sunday classes will run at the track field by Father John Redmond Secondary School at 10am and 11am.  CF Kids will run at 10am Saturday.

Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga

Friday – 26/06/15

     Posted on Fri ,26/06/2015 by Leonidas

Workout of the Day
Press
3-3-3-3-3
E3M
@90%
then
4 Rounds For Time
400m Row
10 Push Jerk 135/95#

Post your scores to the Whiteboard.
Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga

REMEMBER WE ARE AT THE TRACK FOR CLASSES ON SATURDAY AND SUNDAY.  CLASSES WILL RUN AT 10:00 AND 11:00.  CF KIDS WILL RUN AT 10:00.

Thursday – 25/06/15

     Posted on Thu ,25/06/2015 by Leonidas

Workout Of the Day
6 Minute AMRAP
1-Rep Max Snatch
8 Minute AMRAP
30 Double Unders
15 Chest-to-Bar Pull-ups
30 Double Unders
15 Toes-to-Bar
6 Minute AMRAP
1-Rep Max Snatch

Post your scores to the Whiteboard.

Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga