Workout of the Day

It’s everyone’s favourite

Deck of Death

  • Hearts = Burpees
  • Diamonds = Situps
  • Clubs = Pullups
  • Spades = Squats
  • Jokers = 500m row

Start by drawing the top card and do that many reps of the suit. For example, if you draw the 9 of Hearts, you’re doing 9 burpees. Face cards are all worth 10. The goal is to get through the whole deck as fast as you can. There is a 25min time cap.

Compare to Oct.11/14

If it doesn't challenge you, it doesn't change you

If it doesn’t challenge you, it doesn’t change you

Bear Complex

“The Bear Complex”

7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 5 rounds. Rest as needed between rounds. Go for max load.

Rules: No resting on the ground (even to re-grip)
Jerking is allowed.
Thrusters are allowed.
Can’t receive the clean in a squat and then directly overhead…must stand first, then front squat.

Compare to Oct.25/13


Friday’s QOD

To what would you like to devote more time?

**Shorts and toques are IN! If you ordered one, bring in your money and wear it today!

Push Jerk
65×5, 70×3, 75×3, 80×2, 85×2, 90×1

Med Ball Cleans

Three strong ladies!

Three strong ladies!

Just hangin’

Hang Cleans x3

5 rounds
12 Hang Cleans (95/65#/60%)
12 Ring Dips

*13 min cap

When we ask you to touch your bicep to the top of the ring (as in the case for ring dips), that’s really the minimum standard. The ring dip is nothing more than one part of the full movement – the muscle-up. Look how low Joanna’s shoulders are in the bottom of her muscle-up. If you want to get over the rings someday, then get deep in your ring dips starting now.



There are currently 29 CrossFit Affiliates in the Maritime region. Do you know what that means? We outnumber the amount of Goodlife gyms in the same area. We are not the underdog anymore. We are an unleashed giant and nothing can stop us. We are helping people at an unprecedented rate. And we love it!

Today is a double strength day. Work your two (or one) strengths of your choice.

Cashout – 100 Flutterkicks (NFT)

If you have extra time, work on a “goat” (something you suck at).

And we lift heavy shit too!

And we lift heavy shit too!