A huge thank you to our AWESOME members!

"NOW Magazine Readers have chosen Quantum CrossFit as the Best Gym/ Fitness Club in Toronto, as part of  NOW's 2010 Readers Poll"

We are incredibly thankful for your support.  You guys are what make CFQ awesome!

Weekly Warm-up

5 minutes Roll Out (Foam Roller/Lacrosse Ball)

  • 4 mins Double Under Practice
  • Arm Circles
  • Leg Swings
  • 2 Lengths carioca /each side (think back to Step Class ladies…Grapevine!)
  • 10-12 Lateral Split Squats/side
  • 15-20 Band Pull Aparts
  • 10 Rounds – 2 x Clean Jump (straight arms) + Hang Power Clean

Part 1

A1. Split Squat 4 x 8-10 [3010] – rest 60sec (rest 15-30sec between legs as needed) A2. Romanian Deadlift  4 x 6-8 [30x0] – rest 90sec

Part 2

2 Rounds for Max Reps:

  • 60sec Max Kettlebell Swings
  • Rest 60sec
  • 60sec Max Box Jumps
  • Rest 60sec
  • 60sec Max Kettlebell Swings
  • Rest 60sec
  • 60sec Max Shuttle Run
  • Rest 60sec

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