Royal City Community Fitness

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[Royal City Community Fitness @RoyalCityFit]

Open Spotlight: Congrats to our top overall performer in the 2019 CrossFit Open, Wyatt. Oh and by the way he just hit a 600lb Deadlift today. Crushin' It Wyatt!

#CrossFit #Guelph #Fitness #InTheOpen

@wyguy72 https://t.co/KhImxMXJt3

[Royal City Community Fitness @RoyalCityFit]

Great post by these guys on the effect of deep squatting on knee health & function...
Posted @withrepost • @squat_university Is squatting deep or catching a ton of weight in a deep clean like this bad for your... https://t.co/xN2oFBHDoO

[Royal City Community Fitness @RoyalCityFit]

Friday Workout Of the Day 50/35 Calorie Bike 40 Wall Balls (20/14) 30 Sumo-Deadlift High Pulls (75/55) 50/35 Calorie Row 40 Push Press 30 Front Squats 50 Double Unders
https://t.co/0buff6YWKR https://t.co/0buff6YWKR

[Royal City Community Fitness @RoyalCityFit]

Thursday Workout Of the Day LIFT Clean & Jerk 3x3 @ 65% WOD 15min AMRAP 5 Strict Pullups 10 Hand-Release Pushups 10 KB Snatches (53/35) 20 Air Squats
https://t.co/dkv3AVa4JG https://t.co/dkv3AVa4JG

[Royal City Community Fitness @RoyalCityFit]

Wednesday Workout Of the Day LIFT Deadlift 3x5 @ 70% WOD 5 Rounds 20/14 Calorie Row/Ski 10 Burpees 60 yard Shuttle
https://t.co/UKZkV9tore https://t.co/UKZkV9tore

[Royal City Community Fitness @RoyalCityFit]

DELOAD WEEK! Congrats to everyone who participated in the Open Workouts! We are super proud of the effort you put in & the support you showed your fellow athletes. After 5 tough weeks of open workouts we are deloading this week... https://t.co/m1GVZ2hhBD

[Royal City Community Fitness @RoyalCityFit]

Sunday Workout Of the Day LIFT Snatch 4x3 WOD 4 Rounds, 1min to complete each... 1. 15/10 Cal Row 2. 30 Double Unders 3. 15/10 Cal Bike 4. 10 Dips
https://t.co/Gvwy4PxbEp https://t.co/Gvwy4PxbEp

[Royal City Community Fitness @RoyalCityFit]

Saturday Workout Of the Day 19.5 33-27-21-15-9 Thrusters (95/65) Chest To Bar Pull-ups
https://t.co/R6XwyTqu7h https://t.co/R6XwyTqu7h

[Royal City Community Fitness @RoyalCityFit]

Friday Workout Of the Day LIFT Single Arm DB Row 3x8 per arm WOD 10min AMRAP 2+ Deadlifts (225/155) 10 Box Jumps (30/24)
https://t.co/glH26VYEIJ https://t.co/glH26VYEIJ

[Royal City Community Fitness @RoyalCityFit]

Sunday Workout Of the Day LIFT E2MOM x 4 1 Clean + 2 Front Squats (increase weight each set) WOD 5 Rounds 20 Sumo-Deadlift High Pulls (75/55) 20 Pistols
https://t.co/gGmsclt8xH https://t.co/gGmsclt8xH

[Royal City Community Fitness @RoyalCityFit]

Saturday Workout Of the Day 19.4 3 Rounds 10 Snatches (95/65) 12 Bar-Facing Burpees Rest 3mins 3 Rounds 10 Bar Muscle-Ups 12 Bar-Facing Burpees
https://t.co/xhKjRHYvUY https://t.co/xhKjRHYvUY

[Royal City Community Fitness @RoyalCityFit]

Friday Workout Of the Day SKILL Turkish Get-Ups 8-8-8 WOD 4 Rounds 75 Double Unders 25 Russian KB Swings (53/35) 25 Wall Balls (20/14) 9 more words
https://t.co/s4yb0hyRQL https://t.co/s4yb0hyRQL

[Royal City Community Fitness @RoyalCityFit]

Thursday Workout Of the Day LIFT Snatch 3-2-2-2-1 WOD 21-15-9 Overhead Squats (95/65) Knees to Elbows
https://t.co/CjNt0S67b5 https://t.co/CjNt0S67b5

[Royal City Community Fitness @RoyalCityFit]

Wednesday Workout Of the Day 24min Partner AMRAP (in relay) 15/10 Calorie Row 5 Deadlifts (225/155) 5 Hang Power Cleans (155/105)* 15/10 Calorie Row *add one rep each round - Partner 1 15/10, 5, 5, 15/10; Partner 2 15/10, 5,... https://t.co/AQ2T5Y3lII

[Royal City Community Fitness @RoyalCityFit]

Congrats to Mario on getting his first strict ring muscle-up today!!

#CrossFit #Guelph #Gymnastics #FirstMuscleUp

@ramirezmars https://t.co/f9GcOpyjdd

[Royal City Community Fitness @RoyalCityFit]

Bathroom Renovations are done!

Big shout out to @nick.macdonnell for doing an amazing job

#CrossFit #Guelph #Renovations #TrainHardCleanHard @ Royal City CrossFit — at Royal City CrossFit https://t.co/mKXthqEYC0

[Royal City Community Fitness @RoyalCityFit]

Monday Workout Of the Day SKILL Ring Muscle-Ups WOD 1 9min AMRAP 21 Pushups 21 Power Snatches (95/65) 15 Pushups 15 Power Snatches (125/85) 9 Pushups Max Power Snatches (135/95) WOD 2 1min Max Cal Bike 13 more words... https://t.co/UEKgDkjYhm

[Royal City Community Fitness @RoyalCityFit]

Sunday Workout Of the Day LIFT Sumo-Deadlift 8-6-4-2 WOD 20-15-10-5 Toes to Bar 40-30-20-10 Wall Balls (20/14) 60-45-30-15 Double Unders 6 more words
https://t.co/93xWTepSbU https://t.co/93xWTepSbU

[Royal City Community Fitness @RoyalCityFit]

Saturday Workout Of the Day 19.3 10mins to complete... 200-ft. dumbbell overhead lunge (50/35) 50 dumbbell box step-ups (24/20) 50 strict handstand push-ups 200-ft. handstand walk 10 more words
https://t.co/f5UX5LomW0 https://t.co/f5UX5LomW0

[Royal City Community Fitness @RoyalCityFit]

Friday Workout Of the Day LIFT Bent-over Row 3x10 WOD 16min AMRAP 10 Bar-Facing Burpees 15 Hang Power Cleans (115/80) 20 Situps 250m+ Row/Ski
https://t.co/F52aG1BSzF https://t.co/F52aG1BSzF