​Groundworx CrossFit Newmarket
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Tuesday- Front Runner

4/30/2019

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CrossFit 

Front Squat

Build to Heavy Single
For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

PERFORMANCE (165/110)
FITNESS (120/85)


Sweat-X

5 Rounds:
15/12 Calorie
12 DB Reverse Lunges
9 DB Power Cleans
6 DB Push Press

*rest 1 min between rounds
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Monday- Handlebars

4/29/2019

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Picture
CrossFit 

4 Rounds:

21/15 Calorie Assault Bike
15 Toes to Bar 
7 Power Clean and Jerks (155/105)

Sweat-X

3 Rounds:

200' Dumbbell Farmers Carry
20 Dumbbell Bench Press
200' Dumbbell Front Rack Carry
20 Dumbbell Deadlifts


Dumbbells weight is the same for all movements
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Sunday- Hogwarts

4/28/2019

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Picture
Sweat-X

AMRAP 15:
21/15 Calorie Assault Bike
15 Kettlebell Swings
30 AbMat Sit-ups
15 Goblet Squats

Barbell Club


Barbell Cycling
On the 2:00 x 5 Sets:
3 Power Cleans
2 Push Jerks
1 Clean & Jerk


Establish 3RM Push Jerk (from rack)
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Saturday- Bubba Gump

4/27/2019

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Sweat-X

For time:

55/45 cal.
then
10-1 of:
Plate OH Lunge (10 ea. leg. 9 ea. leg...)
Burpee to Plate
then
55/45 cal.

CrossFit 

Teams of Two

3 Rounds:
600 Meter Run
60 Deadlifts (155/105)
60 Lateral Barbell Burpees

*run together and divide reps as desired.
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Friday- Denim

4/26/2019

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CrossFit 

​PERFORMANCE
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

FITNESS
AMRAP 15:
90 Single Unders
30/21 Calorie Row
15 Overhead Squats (75/55)
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Thursday- Old Town Road

4/25/2019

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Picture

Today is Bring a Friend for Free!

CrossFit 

PERFORMANCE

6 Rounds:
15/12 Calorie Assault Bike
150' Farmers Carry (53's/35's)
9 Strict Toes to Bar

FITNESS
6 Rounds:
15/12 Calorie Assault Bike
150' Farmers Carry (35's/25's)
12 Hanging Knee Raises

Sweat-X

5 Rounds of:

1:00 Battle Rope Slams 
1:00 Calorie Bike
1:00 Wallball
1:00 Row
1:00 Abmat Sit-Ups
1:00 Rest
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Wednesday- the Chief

4/24/2019

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Picture

Bring a friend to any class tomorrow for Free!

CrossFit 

5 Rounds: 

AMRAP 3:
3 Power Cleans 
6 Push-ups
9 Air Squats


Rest 1 Minute Between Rounds

PERFORMANCE (135/95)
FITNESS (95/65)

Barbell Club


5 Sets, "On the 3:00":

2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans

Establish 1RM Clean
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Tuesday- Boat Race

4/23/2019

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Picture

Bring a friend to any class on April 25th for Free

CrossFit 

3 Rounds:

500 Meter Row
400 Meter Run


Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.

Sweat-X

5 Rounds of:

10 Calorie Row
10 DB Front Squats
10 V-Ups 
10 DB Push Jerk 
10 Ring Row

Rest 1min
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Monday- Destinys Child

4/22/2019

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Picture

Bring a friend to any class on April 25th for Free

CrossFit 

15-12-9:

Power Snatch
Box Jump Overs

Directly Into…

15-12-9:
Overhead Squats
Lateral Barbell Burpees


PERFORMANCE BB(95/65) BJ(24/20)
FITNESS BB(75/55)

Sweat-X

3 Rounds of:

10 DB Renegade Row
20sec ea. Side Plank
20sec ea. Single Leg Hip Bridge Hold

For time:
20/15 Cal. AirBike
20 DB Lunges
15/12 Cal. AirBike
20 DB Lunges
10/9 Cal. AirbIke
20 DB Lunges
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Sunday- Easter

4/21/2019

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Picture

Have a Great Easter! See you Monday. 

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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
CrossFit Journal: The Performance-Based Lifestyle Resource
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