Monday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)


Ankle Dorsiflexion x 90 seconds per side

Couch Stretch x 90 seconds per side

Thoracic Spine Isometric Holds

Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward

Single-Leg Jumps (your choice of type) x 10 per leg


Front Squat

Take 20 minutes to build to today’s 1-RM Front Squat


Metcon (Time)

Three rounds for time of:

Run 400 Meters

8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

Sign Up
close slider

We are passionate about helping you
transform your body and mind so you
can live a better life.

Facebook Page:

Facebook:Fan Page

Contact Us