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– The gym will be closed this Saturday, Nov 1, for the Prairie CrossFit Fall Throwdown being held in Winnipeg at the Westgate Mennonite Collegiate. Come out and support Catherine, Lisa, Sheldon, and Janelle!

Wildfire Farms will be making a meat delivery to the CrossFit Steinbach parking lot next week on Thursday, November 6th at 7 pm. If you’d like to place an order, please do so through their website.

A. Behind-the-neck split jerk – Work up to a heavy set of 2.

B. 3 rounds, not for time:

10 weighted lunges per leg (2 DBs or KBs, heaviest possible)

5-12 swing sets on the parallettes (keep your form solid – if it isn’t, stop your set)

5-12 dive bomber push-ups (can be done on parallettes, floor, or scaled to a box if required)

Max effort hinge rows OR if you’ve previously completed 5×15 hinge rows, do max effort sets of ring rows with a 1 second pause at the top of the movement.


Today’s odd but fascinating and probably very difficult-to-do video: all it takes is a piece of paper.