Workout of the Day Posts

Thursday, September 19, 2019

10 Minutes of MU or Pull Ups work

For Time:
1000m Row
3 Rounds
15 Push Press
20 Squats

Run 800m

Wednesday, September 18, 2019

Power Clean + Hang Power Clean

AMRAP in 15 min:
4 Ground to OH
8 T2B
6 Lateral Ball Slam

Boxing, Wednesdays at 7:15.
Registration is online.

Tuesday, September 17, 2019

Front Squat

Good Morning + Reverse Lunge
3 x 8

Barbell Hip Thrust
3 x 10

Tuesdays and Thursdays at 7:15pm.
Please register online.

Monday, September 16, 2019

AMRAP in 30 minutes:
400m Run
15 Push Ups
40 KB Swings
15 Pull Ups

CrossFit Kids, Monday at 4:30.

Sunday, September 15, 2019

Bench Press
4 x 6

For Time:
30 Cal Row
20 DB Thrusters

9AM – Nutrition Seminar with YQL Nutrition .
Please bring an extra chair if you’d rather not sit on a bench or box.

Saturday, September 14, 2019

10 Minutes of Handstand Work

EMOM in 16 minutes
1) 10 Burpees
2) 3 Power Cleans

Sunday 9am – Nutrition Seminar with YQL Nutrition .
Please bring an extra chair if you’d rather not sit on a bench or box.

Friday, September 13, 2019

Back Squat w/ Bands

4 Sets
8 Pull Ups
Length Seated Rope Pull
Lap DBall Carry

Hip Circle Glute Bridge
4 x 20

Need to know today how many people to expect for the Nutrition Seminar with Robyn Stewart .
Sunday at 9am.  Please sign in online
Let Suz know if you are brining extra people.

Thursday, September 12, 2019

AMRAP in 10
100 Cal Row
50 RKB Swings
Max Reps KB Clean & Jerk

AMRAP in 10
30 KB Clean & Jerk
50 RKB Swings
Max Cal Row

AMRAP in 10
800m Run
30 KB Clean & Jerk
Max Reps RKB Swings

Wednesday, September 11, 2019

Nutrition Seminar with Robyn Stewart this Sunday at 9am. Please sign in online so we know how many people to set up for. Let Suz know if you are brining extra people.


For Time:
21 Overhead Squat
15 Toes to Bar
15 OHS
12 T2B
9 T2B

Tuesday, September 10, 2019

1PM Class is back on for September. Please sign in online.

Deadlift off Blocks

3 Sets
Wall Sit
8/ Bulgarian Split Squat
Wall Sit
Sled Drag

Starts next week! Tuesdays and Thursdays for 8 Weeks.

Starts next week! Mondays and Wednesdays for 6 weeks.

Monday, September 9, 2019

For Time:
500m Row
10 Bar MU
100 DU’s


25 Burpee Over Box
20 C2B
25 Burpee Over Box


100 DU’s
20 Pull Up’s
500m Row

Nutrition Seminar with Robyn Stewart
Sunday, September 15th at 9am

Living in Lethbridge Canada, Robyn Stewart has a love for being active and living a healthy lifestyle. She developed a curiosity and passion for all things nutrition, paired with a love for CrossFit and feels extremely lucky to be able to help others achieve their personal goals.

As a Registered Nurse, Robyn understands that addressing clients as a whole person is essential in order to achieve their goals — it’s not just about food!

Robyn holds the following certifications:
Precision Nutrition – Level 1 Coach
Nutritional Coaching Institute – Level 1 Certified
Nutritional Coaching Institute – Hormone Certified

Nutrition Challenge!

October 20th to November 30th – Stay tuned for more details.

Sunday, September 8, 2019

Hang Power Clean
9 x 3

3 Rounds
Lap Overhead KB Carry
2 Laps Farmers Carry
1 Lap Prowler Push
10 Jumping Lunges

Saturday, September 7, 2019

StrongHuman Chief

Teams of 3 (or Solo)
3 D-Ball Over Shoulder
6 Push Ups
9 Squats

Teams of 3:
5 Rounds
5 minute AMRAP, 1 minute rest.

5 Rounds
3 minute AMRAP, 1 minute rest.

Friday, September 6, 2019

Back Squat w/ Bands
5 x 5

Sumo Deadlift
6 x 3

Optional Cash Out

Thursday, September 5, 2019

10 Minutes of HS Work

4 Rounds, EMOM
50 DUs
12 Box Jumps
Max Reps S2OH

Wednesday, September 4, 2019

Bench Press

AMRAP in 7 Minutes
3 Thrusters
3 C2B
6 Thrusters
6 C2B

Tuesday, September 3, 2019

Close Stance Back Squat

Back Squat Challenge

3 Sets
8 per Leg Romanian Deadlift
Lap Reverse Lunge Sled Pull

Monday, September 2, 2019

Holiday Hours today – 8 and 9:30am

3 Rounds
600m Run
20 Ring Dips
20 Sumo Deadlift High Pull
20 Push Ups

CrossFit Kids and Teens registration is open. Click here to register.

Sunday, September 1, 2019

4 x 5

Muscle Up Skills
10 Minites

For Time:
25 Burpee Over Box
50 Cal Row
80 RKB Swing

Saturday, August 31, 2019

Teams of 3
2 Rounds, 12 min work/ 3 min rest
30 DUs
10 Snatch

2 Rounds, 6 min on/ 3 min 0ff
30 DUs
10 Snatch

Friday, August 30, 2019

Back Squat w/ Bands
5 x 5

Conventional Deadlift
8 x 1

Deadlift Isometric Holds

Thursday, August 29, 2019

3 Sets
10 Seated Band Row
7 Ring Dips

AMRAP in 20
500m Row
20 T2B
20 Push Ups

Wednesday, August 28, 2019

Hang Power Clean

4 Rounds
10 Box Jump
18 DB Walking Lunge
Prowler Push

View this post on Instagram

So you’re trying to improve your lat flexibility with stretches like this or even some soft tissue mobilizations with a foam roller but did you know you can also use an eccentric curl up to help as well?? . Your lat muscles are the big “V” shaped muscles that run from your low back to your upper arm. Poor flexibility of this muscle will limit how far you can raise your arm over your head – meaning it will affect your ability to show good technique with overhead lifts like the push press or getting your elbows up in a front squat.?? . To perform the eccentric curl up – start with an underhand grip on the bar. Jump to the top position before lowering slowly in about 5 seconds. During this lower your muscles are lengthened under tension which has been shown to help improve flexibility just like stretching.?? . Besides feeling for improvement in your lifts, you can also gauge your flexibility improvement by performing this wall test with your palms up while grabbing a PVC pipe every week or so.? . If you’d like to learn more ways to improve flexibility of the lats (and the research behind eccentric work for flexibility improvements)- check out the blog article linked in my bio?? . Shout out to @3d4medical with their app Complete Anatomy for the visual of the body?? _________________________________________ This is the 328th #SquatUclub eligible post!! Remember everyday – “like,” & comment using the hashtag #squatUclub ASAP and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications (click the “following” button on my page & select “posts”) will help you be first in line each day!

A post shared by Squat University (@squat_university) on

Tuesday, August 27, 2019

Deficit Deadlift

3 Sets
8 Romanian Deadlift
8 Dumbbell Row

Sled Drag

Monday, August 26, 2019

Handstand Holds

5 Rounds, on 3 minutes
200m Row
10 Thrusters
10 Burpee over bar

Sunday, August 25, 2019

Bench Press

3 x 8

5 Rounds 
Parking Lot DBall Carry 
10 Jumping Lunges 
10 Ring Rows

Saturday, August 24, 2019

In 16 minutes:
Derek’s Mile
with time remaining,
Max Reps KB Widow Maker

Friday, August 23, 2019

Box Squat
8 x 2

Deadlift off Blocks
1 x 5

3 Sets
12 Medball Hamstring Curl
25 Glute Bridge
:60 Plank

Thursday, August 22, 2019

8AM is popcorn and “movie” hour to watch Coach Jodi compete in Montreal at the World Masters.  Go Jodi! #jodithenorth

Watch live

Teams of 2, AMRAP in 25 Minutes: 
1000m Row 
50 Power Clean & Jerk  
25 Slam Balls  
15 C2B Pull Ups 

Wednesday, August 21, 2019


2 Rounds
800m Run
15 Burpee
12 Deadlift
6 Renegade Row