​Groundworx CrossFit Newmarket
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March 17th, 2020

3/17/2020

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Hey Groundworx Crew,

As we work through the next few weeks together, the staff at CrossFit Groundworx will be bringing you support and coaching any way we can! We are in the works of implementing different ways to stay connected and help, and the first step will be online classes!

We will be continuing our 930AM and 7PM classes online Monday-Friday and Saturday at 930AM! We will be running the classes based on our At-Home Program that requires minimal equipment and we will also be giving a no-equipment version too!

You can also log-in early or stay on after to catch up with your friends as you are practicing social distancing.

Simply follow the links below to log-in. We will be on-line 30min before each class to help with any set-up or discussion.

​9:30am recurring meeting
Join URL: https://zoom.us/j/496534756
7:00pm recurring meeting
Join URL: https://zoom.us/j/502030225
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Tuesday- Triple Threat

3/17/2020

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Picture
On the 0: 1 Mile Run
On the 10: 100/70 Calorie Row
On the 20: 100/70 Calorie Assault Bike


*30 Minute Cap*
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Monday- Spice Girl

3/16/2020

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Picture
For Time:
21 Power Snatches
5 Rounds of "Cindy"
21 Overhead Squats
5 Rounds of "Cindy"
21 Squat Snatches


PERFORMANCE (95/65)
FITNESS (75/55)
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Sunday- Double Dutch

3/15/2020

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Picture
5 Rounds:
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups
40 Double Unders


Singles Subt. = 60
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Saturday- gooDTime

3/14/2020

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Picture
Teams of 3
For Time (30 Minute Cap):
5 Rounds of "DT"
100/70 Calorie Assault Bike
5 Rounds of "DT"
100/70 Calorie Assault Bike
5 Rounds of "DT"


1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
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Thursday- Vertigo

3/12/2020

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Picture
10-20-30-40-50:
Russian Kettlebell Swings
AbMat Sit-ups
10 Meter Shuttle Runs


PERFORMANCE KB 70/55
FITNESS KB 55/35
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Wednesday- Bergeron Beep Test

3/11/2020

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Picture
BENCHMARK

PERFORMANCE
EMOM:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

FITNESS
AMRAP 15
7 Thrusters (75/55)
4 Strict Pull-ups
7 Burpees
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Tuesday- Six Flags

3/10/2020

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Picture
PERFORMANCE
Every 4:00 x 6 Rounds: 
15/12 Calorie Assault Bike 
30 Double Unders
3 Power Snatches
*Build in Power Snatch Weight

FITNESS
Every 4:00 x 6 Rounds: 
15/12 Calorie Assault Bike 
45 Single Unders
3 Power Snatches
*Build in Power Snatch Weight
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Monday- Overkill

3/9/2020

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Picture
21-15-9:
Double Dumbbell Power Cleans
Box Jump Overs
Double Dumbbell Front Squats
Toes to Bar


PERFORMANCE (50's/35's)(24"/20")
FITNESS (35's/25's)
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Saturday- Powerpoint

3/7/2020

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Picture
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (75/55)
75/50 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
25 Power Snatches (115/85)
25/20 Calorie Row
15 Rope Climbs
25 Power Snatches (115/85)
25/20 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
75 Power Snatches (75/55)
75/50 Calorie Row
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CROSSFIT GROUNDWORX 
611 Steven Ct Unit 2
Newmarket, ON L3Y 6Z3
Let's Get Better Together.
Hours of Operation
Monday - Friday: 6am - 9pm
Saturday & Sundays: 8am - 2pm
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