Superior Crossfit
712 N. Vickers St P7C 5J3 Thunder Bay, ON, Canada

At-Home Workout @superiorcrossfit WARM UP 3 Rounds For Quality... 10 Scapular Push-Ups 10 Inch Worms 10 Plank Shoulder Taps METCON EMOM 30 (Every Minute On The Minute) Odd: 10 Burpees Even: 20 Sit-Ups ACCESSORY WORK 10 Rounds (5 Minutes Total) Every 30 seconds perform between 3 and 6 Push-Ups Note: Scale up to Strict Handstand Push-Ups for more challenge. Tag us in your stories and don't forget to share this workout with a friend! #superiorcrossfit #thunderbay #thunderbaygym #thunderbayfitness #thunderbaycrossfit #tbay

At-Home Workout @superiorcrossfit WARM UP 3 Rounds For Quality... 30 Double Unders (or Jumping Jacks) 10 Cossack Squats 10 Bodyweight Good Mornings METCON 5 Rounds For Time 20 Air Squats 10 Reverse Lunges (L+R=1) 10 Jumping Lunges (L+R=1) 20 Jumping Squats No rest between rounds. Ooooof... ACCESSORY WORK Accumulate 5-6 minutes in a wall sit position. Don't forget to share this workout with a friend! #superiorcrossfit #thunderbay #thunderbaygym #thunderbayfitness #thunderbaycrossfit #tbay

At-Home Workout @superiorcrossfit METCON AMRAP 10... 30 Double Unders (Scale to Jumping Jacks if needed) 15 Burpees Write down how many rounds you got in the comments! LEG ACCESSORY 3 Rounds 20 Glute Bridges (Hold for 1 sec at the top of each rep) 20 Jumping Squats immediately into 1:00 Wall Sit Rest as needed between rounds. #crossfit #superiorcrossfit #thunderbay #thunderbaygym #thunderbayfitness #thunderbaycrossfit #tbay

At-Home Workout @superiorcrossfit WARM UP 3 Rounds For Quality... 10 Burpees 10 Plank Shoulder Taps 10 Plank Elbow Up Downs METCON EMOM 20 (Get 'Dat Pump) Min 1: Max Double Unders (or Jumping Jacks) Min 2: Max Push-Ups Min 3: Max Sit-Ups Min 4: Max Chair Dips Min 5: Rest CORE ACCESSORY 3 Rounds 30 Seconds Elbow Plank Hold into 30 Seconds Elbow Plank Hip Twists into 30 Seconds Elbow Plank Hold Note: Rest 1 minute between rounds or longer to remain unbroken. Don't forget to share this workout with a friend! #superiorcrossfit #thunderbay #thunderbaygym #thunderbayfitness #thunderbaycrossfit #tbay

At-Home Workout @superiorcrossfit WARM UP 3 Rounds For Quality... 30 Double Unders 10 Kang Squats 10 Sit-Ups 30 Seconds Plank Hold METCON 5 Rounds 21 Air Squats 15 Push-Ups 9 Burpees Rest exactly 1 minute between rounds. Your score is the slowest round. CORE ACCESSORY 4 Rounds For Quality 10 Bodyweight Split Squats right into 10 Jumping Squats right into 60 Seconds Wall Sit Note: Rest as needed to remain unbroken each round. Split squats are 5 per side. Tempo is 5 seconds down, hold 5 seconds, 5 seconds up. It will burn! Don't forget to share this workout with a friend! #superiorcrossfit #thunderbay #thunderbaygym #thunderbayfitness #thunderbaycrossfit #tbay

You know we’re not sitting idle at the gym. Always looking for those small improvements for your experience. Well this weekend Coach Turk spruced up our awesome floor logo. Looks great. WAIT!!???? WTF?? Bernie!!!!

At-Home Workout @superiorcrossfit METCON Running Clock... At 0:00 3 Rounds 10 Handstand Push-Ups 10 Burpees At 6:00 3 Rounds 10 Air Squats 10 Burpees At 12:00 3 Rounds 10 Alt Reverse Lunges (5 Each Leg) 10 Burpees CORE ACCESSORY 100 V-Ups for quality Note: Scale up to strict Handstand Push-Ups or down to regular Push-Ups. #crossfit #superiorcrossfit #thunderbay #thunderbaygym #thunderbayfitness #thunderbaycrossfit #tbay

Today is rest day time to make the GAINZ. The only way to make headway is by allowing the body to rest and repair. Prepare for upcoming week both mentally and physically. Proper meal prep and watch some football. For the Crossfitter we do have some apparel and headwear or you can never go wrong with a gift certificate!!

At-Home Workout @superiorcrossfit WARM UP 3 Rounds For Quality... 8 Burpees 8 Plank Shoulder Taps 8 Push-Ups 8 Elbow Up Downs METCON 5 Rounds 30 Double Unders (or 30 Jumping Jacks) 20 Mountain Climbers 10 Handstand Push-Ups (or regular Push-Ups) Note: Substitute double unders with jumping jacks. Scale Handstand Push-Ups to regular Push-Ups if required. CORE ACCESSORY 3 Rounds For Quality 30 Second Side Plank Right into 30 Second Side Plank Left into 30 Second Straight Arm Plank Note: Rest as needed between rounds. Don't forget to share this workout with a friend! #superiorcrossfit #thunderbay #thunderbaygym #thunderbayfitness #thunderbaycrossfit #tbay

Well this has taken a turn for the worse and totally devastating for all small business in our city. We will continue to post home wods and help any way possible. With the impending lockdown today will be the last day for equipment pick up. From 9-1. Come by and pick up whatever you need to get through this! I also know Play It Again Sports has lots of dumbbells. Words cannot describe how bad I feel. I’ve worked my entire life to finally be a small business owner with my partners and fulfill a dream of helping others. Please send me pictures of your wods or anything to help get through this. We are all vulnerable. I miss everyone. Big hugs.

Do you even Fran? What an absolute amazing week @Superior CrossFit!! Our family did us proud with amazing results during our test week! An incredible accumulation of PB. Our family continues to make all owners/coaches proud to see such great determination. KEEP CRUSHING IT GANG!

At-Home Workout @superiorcrossfit METCON EMOM20... Min 1: Max Jumping Squats Min 2: Max Push-Ups Min 3: Max Reverse Jumping Lunges Min 4: Max Burpees Min 5: Rest CORE ACCESSORY 3 ROUNDS 10 Hollow Rocks INTO 10 Second Hollow Hold INTO 10 Hollow Rocks #crossfit #homeworkouts #athomecrossfit #fitness #superiorcrossfit #thunderbay #thunderbaygym #thunderbayfitness #thunderbaycrossfit #tbay #gymmotivation #strengthandconditioning #functionalfitness #functionaltraining

Exactly what we discussed in classes today! Keep moving forward!

Tuesday, 12 January 2021 At-Home Workout @superiorcrossfit METCON... 5 Rounds AMRAP 3 12 Mountain Climbers (Left + Right is 1 Rep) 9 Air Squats 6 Push-Ups 3 Burpees Note: Pick up where you left off each round. Rest 1:00 between rounds. LEG ACCESSORY 3 Rounds For Quality 6 Tempo Bodyweight Split Squats (6 each leg. 10 seconds down, hold 5 seconds, 1 second up) 20 Glute Bridges (Hold for 1 sec at the top of each rep) 30 Seconds Wall Sit #crossfit #homeworkouts #athomecrossfit #fitness #superiorcrossfit #thunderbay #thunderbaygym #thunderbayfitness #thunderbaycrossfit #tbay #gymmotivation #strengthandconditioning #functionalfitness #functionaltraining

Some pointers for Tuesday strength portion of the wod!

If you’re looking for dumbbells/kettle bells and some bumpers they just received stock for curb side pick up!! Give them a call!! PLAY IT AGAIN SPORTS.

Let’s dig in and lift heavy shit this week!

Today is rest day, time to make the GAINZ. As TBDHU moves to Orange in our region, PLEASE familiarize yourself w fitness facility protocol. Continue to collectively do our part. Sign up is MANDATORY on Mindbody. This week sees a measure of our work. Check website for details and let’s crush this week. Get prepared.

As TBDHU region moves into yellow or protect please familiarize yourself with the guidelines for the comfort and most importantly safety of all our members. I have copied and enclosed here or you may visit the TBDHU main website. Let’s all continue to maintain our health and safety within our facility. We thank you all for being so diligent and supportive. 5Guys

Sunday is generally rest day. Time to make The GAINZ . Get your meal prep done, but maybe more importantly, get your collective SHIT together. Gyms in our region remain open and safe. There’s absolutely NO VALID EXCUSES. Ffs get it together, quit bitching or saying I don’t have time. MAKE TIME! 5,6,10 am, noon, 3:15, 4:30 and 5:45.

NUTTS lives up to its name. The forecast came true BUT, didn’t stop us from running outside. 5&6 am crew getting work done!! Lest we forget.

We will have our annual Remembrance Day Wod on Tuesday November 11. We traditionally do Nutts a Canadian soldier. We will conduct a minute of silence prior to starting the wod. If forecast does hold true we will offer a row modification for the run if you chose. Please sign up and show up to pay our respects for our freedom. Thanks

Pulled in at 4:30 am today. Saw this wheelchair in middle of our parking lot!! Shit, it’s not even leg day was my first thought . Second thought was this person came through our lot and it was a miracle? They just got up and walked away! But on the serious side if anyone knows who it belongs to or how I would find out I’d appreciate any help. Please share so maybe we find rightful owners.

Beauty of a day, get your rest. Big week ahead with Remembrance Day and a cute Friday the 13 wod. Sign up early as classes can fill w Covid guidelines. Time to Pay the Man !!

I love reading memes/quotes that I have same thought process. I figure I say it and you scroll by. Someone else says it and you’re like, mmmm, maybe Roosters on to something? Just saying