Vaughan Strength and Conditioning/ CrossFit Vaughan
2180 Hwy 7 Unit 16 L4K1W6 Vaughan, ON, Canada

Tuesday March, 10th 2020 WARMUP: AMRAP 6 30s Goblet KB Wall- Sit... 10 KB Deadlifts 5 Cossacks Squats per side *Hold PVC overhead if possible STRENGTH: EMOM 8 0-1 2 Snatch Pulls + 2 Power Snatch 1-2 5 Strict Chest to Bar Chinups Rest 1min AMRAP 7 15 SA DB Rows/ Side 20 Alternating Hammer Curls 20 Seated DB Seasaw press WOD- Buy In: 1:10 Wall Sit with DBs in Front Rack 5 Rounds: 140m Shuttle Run/ 200m Row 12 DB Deadlifts (45/25) *One head of each DB will touch the ground on every deadlift 9 Hang Power Cleans 6 Shoulder to Overhead -13min Cap

We are proud to be partnering with Fight Den MMA in offering new Self-Defence, Mixed Martial Arts, Krav Maga and Jiu-Jitsu classes at Vaughan Strength and Conditioning! Come learn from a former Canadian and Israeli grappling Champion Sensei Michael Khardas. You can expect a functional and dynamic workout while also learning the art of self defence. Practice the same techniques as Mixed Martial Artists, Military Professionals and other Combat Specialists! Monday:... Jiu-Jitsu + Krav Maga 8pm to 9pm Coach: Sensei Mike Tuesday: Jiu-Jitsu 8pm to 9pm Coaches: CJ and Leo (Purple Belts) Wednesday: Jiu-Jitsu + Krav Maga 8pm-9pm Coach: Sensei Mike Thursday: Jiu-Jitsu 8pm-9pm Coaches: CJ and Leo (Purple Belts) VSC Members: $99.99 per month Non- Members: $119.99 per month For more information on how to sign up, please contact Jared at [email protected]

Monday January, 27th 2020 Warmup: AMRAP 6 80m Shuttle Run... 10m High Hip Bear Crawl 10m Walking Lunge STRENGTH: EMOM 9 0-1 Back Squats X12@50-60% OR just work your way up(not to a max) 1-2 Plank X40s(weighted) 2-3 Rest WOD "KOBE" AMRAP 18 5 Chest to Bar Pullups 8 Box Jumps(30/24) 24 Air Squats

Goodbye 2019 Excuses and Hello 2020 Results . This is our first promotion in a long time and it will expire January 1st so make sure you take advantage or tell a friend who might be on the fence. This deal should get them off that fence. If you have questions please e mail [email protected]. It’s time to start the decade properly and take control of your overall health with the best gym and most knowledgeable coaches in the city. #vaughanstrengthandconditioning #crossfitvaughan #refreshwellness #purposefoodco #personaltraining #dealofthedecade

Friday December 20th 2019 Mobility... WARMUP:... EMOM 6 0-1 Shuttle Run X40s 1-2 6 KB Snatches per arm 2-3 Single KB front rack cossacks squat X 6 per leg(squat to the weighted side) STRENGTH: AMRAP 12 5 Split Jerks from the Rack Double KB Sumo Deadlifts X12 Work on just getting better at the split jerk. weight is not the focus... Use the deadlifts as a complimentary exercise to be used after each working set of split jerks WOD- For Time: 15 Power Snatches(135/95) ...then 3rounds: 20 Wall Ball Shots(20/14) 3 Wall Walks ...finally 30 Burpees over the bar -14min Cap

Hey everyone, hope your day is going great so far. I just wanted to make a little post about the action Julia has taken, in raising money and awareness for breast cancer. Please take a moment to read what is posted below. Apart from donating to a great cause, Julia and Uri have been working their way up to 42k on the rowers. Accumulated of course. Any extra rowing for this cause, should be recorded in our Sugar WOD App. https://www.facebook.com/donate/480922055962994/?fundraiser_source=external_url