Rideau CrossFit
151 Bentley Ave Unit 13 K2E 6T7 Ottawa, ON, Canada

We will be running open gym during our regular class hours on family day! The only exceptions will be 7AM paddle erg and 830AM CrossFit which have been cancelled. Enjoy a relaxing morning with your families then come in for an afternoon workout!

Rideau CrossFit - CrossFit Warm-up Warm-up (No Measure) Athlete's Choice! Weightlifting Bench Pull (1RM) Bench Pull 1RM Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes http://www.rideaucrossfit.com/28092018-2/

Rideau CrossFit - CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality on the Minute: 20 Y Pulls 20 Hollow Body Rocks 20 Air Squats -then- 6' Squat Weightlifting Banded Deficit Deadlift1 (12x2 OTM) 12x2 OTM Banded Deficit Deadlift at 50% + Red Bands Metcon Metcon (Time) Isabel For time: 30 Snatches (135/95) -then- Grace For time: 30 Clean and Jerks (135/95) http://www.rideaucrossfit.com/27092018-2/

Rideau CrossFit - CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality on the Minute 10 cal Air Bike 10 cal Ski 10 cal Row -then - 6' Squat Skill Metcon (No Measure) Mobility Day!! Lower: 2'/Leg Pigeon 2'/Leg Hip Internal Rotation 2'/Leg Couch Stretch 2'/Leg Dragon Pose 2' Child's Pose Upper: 2' Overhead Press 20 Cat-Cow 2' Wrists 2' Banded Front Rack Stretch Any remaining time should be used for individual problem areas. Let's get after some joint stability and some bendy! http://www.rideaucrossfit.com/26092018-2/

Rideau CrossFit - CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality on the Minute: 12 Single Arm Overhead Lunge 24 Double-unders 48" Hollow Body Hold -then- 6' Squat Weightlifting Banded Bench Press (12x2 OTM) 10x2 OTM Banded Bench Press at 60% + Red Bands Metcon Metcon (Time) For Time: 21-15-9 Strict Pull-ups Burpees Calorie Row http://www.rideaucrossfit.com/25092018-2/

Rideau CrossFit - CrossFit Open Gym Due to the power outage, the gym will be closed in the AM. We will tentatively be open for afternoon classes, stay tuned for updates. http://www.rideaucrossfit.com/24092018-2/