Crossfit Subzero

Everybody is always welcome

Workout of the Day

 

29
Aug

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page.


CFSZ’S RATES ARE INCREASING SEPTEMBER 1ST 2014 please check the RATES tab for the new prices. if you have any questions or concerns please contact funbobby directly


LONG WEEKEND HOURS:CLOSED SATURDAY AND SUNDAY, 12-3 MONDAY

STRENGTH
DB/KB split squats 5X5

CONDITIONING
“SUPERBEAST”
3 rounds of
30 double unders
20 ctb chins
10 ctd burpees
then
10 deadlifts 315/205lbs (dropping bar after lockout is permitted)
10 clean and jerks 185/125lbs
for time
17 minute time cap
anyone beating chris spealler’s world record of 6:38rxd will get
$500 cash and a free tshirt
zeros!!! we are currently short on ropes please bring your own if you have one

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Workout of the Day

 

27
Aug

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page.


CFSZ’S RATES ARE INCREASING SEPTEMBER 1ST 2014 please check the RATES tab for the new prices. if you have any questions or concerns please contact funbobby directly


LONG WEEKEND HOURS:CLOSED SATURDAY AND SUNDAY, 12-3 MONDAY
STRENGTH
5 rounds of max rep L-chins for total reps

CONDITIONING
rounds of 21-15-9 of:
bench press 135/95lbs
back squat 135/95lbs
deadlift 135/95lbs
for time
no rack for bench press or back squat
8 minute time cap

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Workout of the Day

 

27
Aug

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page.


CFSZ’S RATES ARE INCREASING SEPTEMBER 1ST 2014 please check the RATES tab for the new prices. if you have any questions or concerns please contact funbobby directly


LONG WEEKEND HOURS:CLOSED SATURDAY AND SUNDAY, 12-3 MONDAY
STRENGTH
bench press 1X3,2X2,3X1

CONDITIONING
as many reps as possible in 7 minutes of:
5 snatch 135/95lbs
5 overhead squats 135/95lbs
10 pistols
for time

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Workout of the Day

 

26
Aug

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page.


CFSZ’S RATES ARE INCREASING SEPTEMBER 1ST 2014 please check the RATES tab for the new prices. if you have any questions or concerns please contact funbobby directly


STRENGTH
clean 3X3,3X2

CONDITIONING
as many rounds as possible in 8 minutes of:
5 power cleans 185/125lbs
10 box jumps 24/20″

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Workout of the Day

 

25
Aug

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page.


CFSZ’S RATES ARE INCREASING SEPTEMBER 1ST 2014 please check the RATES tab for the new prices. if you have any questions or concerns please contact funbobby directly

THANK YOU FOR ALL WHO CAME OUT AND WATCHED, HELPED OUT, VOLUNTEERED, SPONSORED AND OF COURSE COMPETED IN THE 4TH ANNUAL MOTORS AND MUSCLE CROSSFIT CHALLENGE!!! NONE OF IT WOULD BE POSSIBLE WITHOUT YOUR SUPPORT!


STRENGTH
back squats 5X3

CONDITIONING
1000m row
1000m run
100 squats
for time

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Workout of the Day

 

23
Aug

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page.


CFSZ’S RATES ARE INCREASING SEPTEMBER 1ST 2014 please check the RATES tab for the new prices. if you have any questions or concerns please contact funbobby directly

COME CHECK OUT YOUR FAVOURITE ZREOS AND COACHES IN REAL LIFE COMPETITIVE EXERCISE AT THE MOTORS AND MUSCLE CROSSFIT CHALLENGE THIS SUNDAY 11AM-4PM AT THE OLG CASINO’S RIBFEST


STRENGTH
overhead squats 5X5

CONDITIONING
pick a conditioning workout from the week
if you are doing the crossfit show this sunday either row/run
2k (85%) or do the competition prep wod posted on the board at the gym

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Workout of the Day

 

22
Aug

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page.


CFSZ’S RATES ARE INCREASING SEPTEMBER 1ST 2014 please check the RATES tab for the new prices. if you have any questions or concerns please contact funbobby directly

COME CHECK OUT YOUR FAVOURITE ZREOS AND COACHES IN REAL LIFE COMPETITIVE EXERCISE AT THE MOTORS AND MUSCLE CROSSFIT CHALLENGE THIS SUNDAY 11AM-4PM AT THE OLG CASINO’S RIBFEST


STRENGTH
front squats with pause 5X3

CONDITIONING
1000m row
25 chest to deck burpees
50 pistols
100 squats
for time

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Workout of the Day

 

21
Aug

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page.


CFSZ’S RATES ARE INCREASING SEPTEMBER 1ST 2014 please check the RATES tab for the new prices. if you have any questions or concerns please contact funbobby directly

STRENGTH
handstand push ups X 5 rounds for max reps 4″ deficit for the boys

CONDITIONING
as many reps as possible in 5 minutes of:
10 thrusters 65/45lbs
15 kettlebell swing 35/26lbs

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Workout of the Day

 

20
Aug

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page.


CFSZ’S RATES ARE INCREASING SEPTEMBER 1ST 2014 please check the RATES tab for the new prices. if you have any questions or concerns please contact funbobby directly

STRENGTH
clean and jerk 3X2,2X1

CONDITIONING
5 rounds for total reps
30 seconds max rep hang power clean 135/95lbs
30 seconds max rep shoulder to overhead 135/95lbs
30 seconds rest

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Workout of the Day

 

19
Aug

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page.


CFSZ’S RATES ARE INCREASING SEPTEMBER 1ST 2014 please check the RATES tab for the new prices. if you have any questions or concerns please contact funbobby directly

STRENGTH
back squat 5X3

CONDITIONING
as many rounds as possible in 7 minutes of:
5 squat snatch 155/105lbs
5 blydos 24/20inch

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