Box Closure due to COVID-19 Pandemic

On advice of our professional association, public health guidelines, and our own moral compasses, STRIDE Physio & Performance and CrossFit Swift Current will be temporarily closing due to the COVID-19 pandemic effective 9pm tonight (Mar 17) through to April 1, 2020. 

We will continue to monitor the situation and alter this date as required. We will use this time to research options on how to keep providing you care as our new reality continues to unfold. Stay tuned for updates. 

While navigating this unprecedented time has been overwhelming and extremely challenging, the safety of our community, our staff, and our families has been – and will continue to be – our highest priority. 

We fully recognize the importance of mass cooperation on all our parts in order to flatten the curve and protect the most vulnerable among us. We also want to contribute to the collective, positive efforts that will allow our healthcare system every opportunity for success in the coming days. 

To our health care colleagues, friends, and loved ones on the front lines fighting this fight: Our gratitude is immeasurable. Thanks you. 

All memberships will be automatically placed on hold.

We will post updates on our social media platforms (FB @StridePhysioPerformance; Twitter @Stride_Physio; Instagram @hityour_stride) and our website: www.hityourstride.ca so follow along and check in anytime. 

Good luck to all of us in the days to come. 

Feb 3-9, 2020

Feb 3

Partner WOD

Each partner rows:

800-700-600-500-400-300m

**Each time off rower complete 3 man makers (50’s/35’s)

Feb 4

Front Squat

Start @ 60% of max for 6 reps. Add 5% each set until unable to get 6 reps.

AMRAP 12

4 Hang Squat Cleans (135#/95#)

8 Power Cleans (135#/95#)

32 Double Unders

Feb 5

EMOM 24

Landmine Press Left – 10-15 reps

Landmine Press Right – 10-15 reps

Ring Pullup – 7-12 reps

20s Hollow + 20s Arch

**Goal is RPE 8+(close to failure), try to keep within rep range

Feb 6

Complex: Power Snatch + Overhead Squat + Snatch Balance

Work to heavy over 10 min

For Time:

24-20-16

Box Step Ups (53’/35’s)

16-20-24

Double Russian KB Swings (53’s/35’s)

Feb 7

Chest Supported DB Rows

4×10

21-15-9 x 3

Situps

Box Jumps (24″/20″)

**Complete 150′ Suitcase Carry (53# – each side) after each completed round

Feb 8

AMRAP 20

20 Alternating DB Muscle Snatch (50#/35#)

10 Alt. Pistols

20 Wall Balls (20#/14#)

10 Handstand Pushups

Feb 9

4 Rounds for Reps

Bike/Row

Double Unders

Burpees to Plate

Rest

**Each Round is 1:30

January 27-February 2, 2020

Monday Jan 27

Every 2:30 x8

Set 1

6/side KB Snatch 53/35

12 Push Up

18/15 Cal Row

Set 2

5 Burpee

10/Side Single Arm Overhead Squat 50/35

15/12 Cal Bike

 

Tuesday Jan 28

Back Squat

3×3 @ 70-80% across all sets

AMRAP 11

6 Strict Pull Up

8 Burpee Box Jump Overs 24/20″

24 Air Squat

 

Wednesday Jan 29

18-15-12-9-6-3

Hang Power Clean 115/75

Push Jerk

Toes 2 Bar

 

Thursday Jan 30

Partner WOD

For Time:

400 Double Unders*Partner Holds DB in Front Rack

100 DB Snatches 50/35*Partner Hangs from Rig

400 Meter Row each

 

Friday Jan 31

4 sets

8 Ring Row *1 sec pause at chest rest 60 sec

8 Deadlift @ 60-70% rest 60

Rowing Helen

3 rounds for time: * 12 min cap

500m Row

21 Kettlebell Swings (55/35)

12 Pull ups

 

Saturday Feb 1

AMRAP 20

10 HSPU

10 Tuck Ups

20 Lengths Run

30 Wallball

 

Sunday Feb 2

Barbell Hip Thrust

3×10

Back Rack Reverse Lunge

3×8/Leg

4 Rounds For Time

1 min Tall Plank on DB’s

16 Alternating  Renegade Row AHAP

100′ Farmer Carry 70/53

 

Apr 29 – May 5, 2019

Apr 29

Back Squat

% work up to 4@90%

Front Squat

% work up to 3@90%

Apr 30

EMOM 12

Alternate:

Strict Handstand Pushups (Try for consistent total across rounds)

100m Run

R4

AMRAP 3

5/5 DB Hang Power Cleans (50#/35#)

12 Box Jumps

R90s

AMRAP 3

5/5 KB Snatch (53#/35#)

12 Burpees

May 1

Bench Press

Tempo 2s pause @ 1/2 way eccentric and 2s pause off chest

Ramp sets of 3 to max 8 sets

For Time:

6 Pullups

12 Double Unders

6 Toes to Bar

25 Double Unders

6 Pullups

50 Double Unders

6 Toes to Bar

75 Double Unders

May 2

Back Squat

% work up to 6@80%

Front Squat

% work up to 5@70%

May 3

Min 0-8

1000/800m Row (2:05 or less pace)

Min 9-17

1000m Run (5 min pace)

Min 18-26

Grace

30 Clean and Jerks (135#/95#)

May 4

“Brian Tripp”

AMRAP 23

3 Pullups

7 Wall Balls (20#/14#)

19 Situps

68 Double Unders

May 5

Partner WOD

3 Rounds OT1:15

DBall Cleans (100#/80#)

Bike (cal)

Sled (70#)

Burpee Box Jumps (24″/20″)

DB Snatch (50#/35#)

KB Rows (53#/35#)

Rest

**Break up work however you want

 

July 2-July 8, 2018

Monday- Closed

Tuesday July 3

For Time:

400 M Run

30 Wallball 20/14

400 M Run

30 WallBall

400 M Run With Med. Ball

 

Wednesday July 4

Push Press

4×4 @ 70%

1×4 @ 75%

AMRAP 8

10 DB Snatch 50/35

10 Push Up

10 T2B

 

Thursday July 5

AMRAP 6

5 HSPU

6 Box Jump 24/20

7 Burpee

AMRAP 6

4 Chest 2 Bar

8 Med Ball Clean 20/14

100 M Run

AMRAP 6

6 KB Swing 70/53

12 Lunge

18 Double Unders

 

Friday July 7

Back Squat 3×10 @ 9RPE

Big Bang!

50 Cleans 225/155

 

Saturday July 8

AMRAP 14

3 Deadlift 205/145

3 DB Thruster 50/35

3 Pull Up

*Add 1 Rep each Round

 

Sunday July 9

4 Rounds for Time

1 Min Row

15 Goblet Squat 44/26

10 Push Up

2 Min Walk

1 Min. Bike

12 Box Jumps 30/24

24 Sit-Ups

2 Min Walk

 

January 3-7, 2018

Wednesday Jan. 3

Push Press 1×10 @ 60%

8 Rounds

4 HSPU

4 Pull Up

Thursday Jan. 4

EMOM 8

2 Snatch pull

1 High Hang Snatch

1 Overhead Squat

TABATA Back Squat 75/55

3 Rounds

10 Hollow Rocks

10 V-ups

10 Tuck Ups

10 sec Hollow Hold

Friday Jan. 5

Every 4 Minutes for 5 Rounds

15 Wallballs 20/14

15/8 Cal. Row

7 Burpees

Saturday Jan. 6

AMRAP 18

5 Squat Clean 135/95

10 Push Jerk

15 Box Jumps

20 AB-Mat Sit ups

Sunday Jan. 7

EMOM 20

1 Min – 12/6 Cal Bike

2 Min- 12 DB Snatch

3 Min- :20 sec Handstand Hold

4 Min- 15 Kb Swings 53/35