Weekly Program


Monday will see the start of a new programming cycle. This one is going to be slightly abbreviated as our testing phase will start in March. However, this new phase of training will begin on Monday 17th February and continue at the end of March. We are going to kick off the week with the back squat, working on sets of between 5-10 reps.

Monday’s metcon will be in teams of 2 and consist of:

  • Synchro squats
  • Toes to bar
  • Dumbbell snatch
  • Handstand push ups



On Tuesday we will be working on gymnastics, underpinned by building a solid kip which can then be used for pull ups, chest to bar pull ups, muscle-ups and toes to bar. We recently posted a video with some tips on how to correctly perform the kipping motion. Check it out below as a refresher.

Tuesday’s metcon is a sprint style effort of pull ups, snatches and dips.


Wednesday is going to be a deadlift day for the rest of February.

This will be followed by bodybuilding work in the form of 2 AMRAPs of the following dumbbell movements

  • Ring rows
  • flyes
  • Bent rows
  • Push ups
  • Reverse flyes
  • Pull overs
  • Seated presses


We are back to gymnastics movements on Thursday with a focus on the core with L-sits, hollow holds, superman and l-sit lift over.

Take a look at the video below to see how these movements are performed correctly.

The metcon is long! As many rounds as possible in 24 minutes of:

  • 50 wall balls
  • 75 double unders
  • 50 kettlebell swings
  • 75 double unders
  • 50 pull ups
  • 75 double unders
  • 50 lunges
  • 75 double unders



The week will finish with weightlifting in the form of the power clean and push jerk. On Friday the goal will be to build up to either a heavy set of 5 or a heavy single rep.

Friday’s metcon is a series of 2 minute AMRAPs consisting of

  • 12 box jumps
  • 12 shoulder to overhead




Ladies CrossFit Night

Ladies Night, a chance for the women of CrossFit GVA to get together for a fun ladies only WOD on February 21th at 7pm. More infos here.

07 or 08.03.20

Mobility & Breathing seminar

Learn to breathe better by working on your mobility with simple and effective breathing exercises to be applied before/during/after training. This seminar will be given by Pauline Provost at 1227. More information here.


Teams of Two Competition

Our first competition of the year for the Crossfit GVA community will take place on March 15th at 1227. It will be in teams of two, 100% female, male or mixed. More info here.

20 & 26.02

Movement Clinics with Pauline Provost

One-hour classes in small groups to work on the mobility of a specific movement. 2 dates are scheduled for now at 1227. More info here.