Markham Strength and Conditioning- West Markham CrossFit

⏰ REMINDER: Online community hangout tonight @ 7pm. Stay connected with your fellow members while you .

Need a short break while you’re working from home? We’ve got you covered! Our next class will be live in T-20 minutes. Get up and get active with your community! Who’s joining us?

We hope you’re all remaining ✨positive✨ during this time. Don’t forget to eat well and stay active. Simple things like getting a few steps in everyday will go a long way. We’ve also got you covered with our “At Home” workouts! Feel free to shoot us a DM if you have any questions.

As Ontario has been declared into a State of Emergency shortly this morning, we will be temporarily closing our doors until further notice.

However, we encourage everyone to stay healthy, eat well. We will be posting daily workouts via the "At Home” programming on the SugarWOD app and demos via Instagram stories. Don’t forget to share your results!

Let's work together to fight the spread and stay safe everyone! We will continue to provide updates.

Strength training is for EVERYONE, no matter the gender or age.

Some of the benefits of strength training:
✅ Lowers injury risks;
✅ Helps to improve body mechanics; and
✅ Increases your ability to perform movements well under fatigue.

We are dedicated to fostering the success of all of our members. Our daily program has weekly and monthly strength progressions for all of the primary movements we perform in the class!

To see how we can help you accomplish your health and fitness goals, click the link in the bio to set up your FREE TRIAL!

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 Sn**ch Pulls + 2 Power Sn**ch

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

NEW TO FITNESS⁉️

One of the biggest things holding people back from achieving their health and fitness goals is not knowing what to do or how to do it.

At MSC, we take the thinking out of your workouts and ease the worry of “am I doing this right?” by having fun and unique workouts programmed everyday. Along with that, our experienced coaches are there to provide all participants with movement progressions and form corrections during our daily class program!

To see how we make working out fun, easy and safe, click the link in the bio to set up your FREE TRIAL!

Kickstart your fitness goals with the crew today! 👊🏻

Link in bio to sign up for your 3 DAYS FREE trial at our gym.

Shoot us an e-mail or send us a DM if you’d like to inquire more about our classes.

Starting off Monday strong with some back squats. Tag your favourite lifting partner! 💪🏻

✅ Strength training helps you to develop better body mechanics. By recruiting the core and leg muscles, the back squat can help improve mobility and balance, which will also translate to movement patterns in our day-to-day lives.

Are you new to strength training and need some guidance on where to start? Contact us to learn more about our classes and what we offer.

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

That feeling on HEAVY deadlift day! 👊🏻