WU: (0-10 min mark)
Jog to Hospital Hill & Do Dynamic Stretches

WOD 1: (10-26 min mark)
4 Round E4MOM – Run up hill (1 min) & walk down (3 mins) RX= Hospital sign sub :60s

RECOVERY: (26-40 min mark)
Jog back and stretch out / set up for WOD 2

WOD 2 (40-60 min marks)
JT: 21-15-9 (or) 15-12-9-6-3 (or) 12-9-6
HSPU + Ring Dips + Pushups


WU: (20 mins)

  • 4 Round E4MOM: 400m run
  • MOB: Couch Stretch, Roll Low Back and T-Spine, Cobra Stretch
  • Between Rounds Warm Up the WOD movements as well


WOD: (30 mins)

  • 6 Rounds x 5 Stations: 1 min Alternating reps with a partner.
  • Station 1: AMRAP up and down on monkey bars (scaled = alt shoulder taps hanging from bar)
  • Station 2: AMRAP MB over shoulder
  • Station 3: AMRAP 15 yard Sled Push (scale to 10 yards) (4/2 plates)
  • Station 4: AMRAP Box Muscle Up (60/48 inches)
  • Station 5: AMRAP “High 5” Burpees




WU:  (20 mins)

  • 400m MB Jog (25/15 slam balls)
  • 10 MB Slams (25/15)
  • Dynamic Stretch
  • 10 MB Slams (30/20)
  • Hamstring & Calf Stretch
  • 10 MB Slams (40/25)
  • Couch Stretch & Glute Stretch
  • 400m MB Run for time (40/25 slam balls)



PREP:  (10 mins)

  • Practice and warmup the WOD movements
  • Build up QUICKLY on the sled (2 warmups MAX)
  • Test out the ASSAULT bike a bit
  • Flip the tire a few times and figure out your strategy



WOD 1: 

  • MAX tire flips in 90 seconds
  • Must step or jump into and out of the center of the tire (both feet must touch the floor inside the tire)
  • Same weight for everyone – they are light and it will be fast!


WOD 2: 

  • Max reps Unbroken Sled Push (x 15 yards) in 90 seconds
  • 6 plates for guys;  3 plates for ladies
  • you must complete 15 yards UNBROKEN for the “rep” to count
  • rest as you need between “reps” so that you can get it unbroken


WOD 3: 

  • Max Cals ASSAULT bike in 90 seconds


* You will only get 1 opportunity to do of each of the WODs so give it your best effort.  Rest as needed between efforts but make sure to be ready when your turn comes up.



POST:  Flush and Stretch it out REAL good!



There are still lots of spots available for the CENTAURS Throwdown so register today.  We need to know who is competing so we can assign heat times and lanes, etc.


There are also a few tickets available for the Centaurs Pub night.  Don’t wait or you will miss out on this awesome event!!!


WU:  (20 mins)

  • 4 Round E5MOM
  • 1 Length Sled Push (empty, 1, 2, 3 plates 45/25#)
  • 10 reps of each:  Muscle Snatch, Sotts Press, OHS (with an empty bar – this is your tech period)
  • MOB:  Dynamic, Calf, Lat, T-spine Distraction, Couch Stretch, Hamstring



  • E5MOM x 5 Rounds complete the following (work fast and earn some rest):
  • 25 yard Sled Push (4 plates 45/25)
  • 20 Burpees (6″ target)
  • 15 Wallballs (25/16#)
  • 10 Alt DB Snatch (70/40)
  • 5 Toes-2-Bar



  • 3 ROUNDS
  • 30 Hollow Rocks
  • :60 Plank (add weight if you can)
  • 15 SB Hamstring Curls


POST:  Flush out on a bike and Roll/Stretch out those legs.



We hope everyone had a great Canada Day.  Those that were able to join us for the Holiday WOD definitely sweated off some calories.  Great work.  2 Quick notes follow, take a look:


  1. Coach KURT is going to be running a SNATCH CLINIC on Saturday July 12th.  The clinic will run for 2 hours from 12-2pm and will cost $25 for Hybrid members (and $35 for non-members).  The clinic is limited to 10 spots so make sure to get signed up before it fills up.
  2. Unfortunately, due to recent events we are having to tighten up our Childminding Policies:
  • Children under the age of 8 must go in the Childminding room during all visits.
  • Children 8 and Over are allowed upstairs on the couches with their mobile devices/homework/books, but must remain on the couches during the entire time they are there.
  • Any children not following these policies will have to leave the facility.
  • We apologize that things have to be so strict now, but there have been several acts of vandalism lately as well as kids putting themselves in situations for potential injury.  Due to safety and insurance concerns, we have to take the necessary precautions to protect everyone.  If you have any questions regarding these policies, please feel free to contact any of our management staff.



  • Ladder Drills (5 mins)
  • Dynamic stretch& MOB (5 mins)
  • Calf / Hamstring / Forearm
  • Do some MOB while the coach goes over the movements, and more between rounds on the WOD



  • ALL WODS will be 8 Round EMOMS
  • Coaches will give you 1 extra minute to transition to another station after the 8 rounds.
  • Work Quickly and earn the “rest” periods


  1. Dogsled Sprints x 25 yards (Men 45lbs / Women no weight)
  2. Yoke Walk x 25 Yards (Men 180lbs/ Women no weight)
  3. Jerry Carry x 25 yards (Men 100 / Women 70)
  4. 1 Rep Stone to Table (your choice)
  5. 1 Tire flip (your choice)


POST:  Stretch out, maybe hit the Endurance WOD and get ready for Thursday / Friday.





For Time:

  • 1000m Ski
  • 2000m Row
  • 300 DUs
  • 4km Run






WU: (15 mins)

  • Practice all wods
  • Stretch between


WOD 1:

  • KEG TOSS (slam ball) over highest point on rig for time
  • Men 15/20/25/30/35/40 Ladies 6/8/10/15/20/25lbs
  • Your score is the time it takes to throw all 6 balls over the rig (lightest to heaviest)
  • If you can’t do ALL the balls,  your score is simply the heaviest weight that you successfully completed


WOD 2:

  • JERRY CAN CARRY x 150 yards
  • On board you simply put YES if succeeded unbroken or the total distance you completed


WOD 3:

  • AIRDYNE 100 cal/70 cal for time (3 min cap)
  • If not succeeded in cap, write the total cals you got in 3 mins


WOD 4:

  • 25 yard dog sled push,  then 25 yard dog sled rope pull for time
  • Guys = 135, Girls = 105  (3 min cap)


POST:  Flush and Stretch






  • 12 rounds E2MOM: 1 Hang Snatch
  • 12 rounds E2MOM: 2 OHS
  • For time: 30 Hang Cleans (174/113)




A handful more Hybrid Members joined the muscle up club today.  We are going to post a WhiteBoard for people to write their name on if you have done a legit Muscle Up here at Hybrid.  We feel like we have a ton of people getting them every week and would love to know just how many there is so we can brag about you all.  We will leave the board up for the next week so that everyone can get their names on it, or if you haven’t done one yet, you can be inspired to try again.


WU:  (20 mins)

5 Rounds E4MOM:

  • 1 Turkish getup per arm (get heavier with each set)
  • Double Under Practice x 1 min max (shoot for 20-50 Unbroken)
  • Stretch between rounds: Hamstring, Low back, Calves, Forearms


TECH:  (20 mins)

  • Stones to Table


WOD 1a / 1b:

  • To be done DURING the Stone Tech period
  • Everyone must do 1 MAX effort attempt of each:
  • 30s max cal airdyne
  • 30s max MB Over the shoulder (alternating)(150/70)



  • 15 min AMRAP
  • 3, 6, 9, 12, (etc) reps Sandbag getup complex
  • 1, 2, 3, 4, (etc) Laps of Stairs



  • Sandbag Clean
  • Put the bag on your RIGHT shoulder, Lay down and get back up (turkish getup style)
  • Drop the bag to the ground & do a burpee beside it
  • Sandbag Clean
  • Put the bag on your LEFT shoulder, Lay down and get back up (turkish getup style)
  • Drop the bag to the ground & do a burpee beside it


  • Firebreather = LARGE bag (100#) / Medium bag (50#)
  • RX = Medium Bag (50#) / Small Bag (25#)
  • Scaled = Small bag (25#) / inner small bag (8#)
  • Don’t over reach on this one, the RX is RX for a reason.  FB should be able to handle the 100# bag with ease (to start with at least).


POST:  Flush out and Stretch




Yet another great weekend for the Hybrid Athletics Centaurs Competition Team.  Lisa Briggs, Jeff Metcalfe, Graham Bosa, Gareth Lockhart-Kuthe, Sandie Butschler, Andrea Swayze, Diana Webb, Coach Nate & Coach Robbie all represented us well in Lynwood at Cretus Ex Duelem this weekend.  If you are interested in competing, talk to the coaches.  And don’t forget to sign up for the CrossFit Open, it is a great opportunity for EVERYONE to step out of their comfort zone and test their fitness.



WU:  3 ROUNDS (20 mins)

  • 10 per side Airex SL touches
  • 10 per side single leg squat on bench
  • 10 per side single arm kb swing (chest height)
  • 10 goblet squats
  • MOB:  Med ball ankle / squat stretch / kb arm bar / dowel dislocates / banded forearm



  • 3 min Airdyne Test
  • Aim for 100 cal men/70cal ladies
  • People with RX pistols go first.


SKILL: (20min)

  • Build to Heavy weighted Pistol  (KB)
  • If you don’t have RX pistols: Establish your best pistol variation, try with weight, work on tech.




  • 21 – 15 – 9
  • Double Russian KB Swings  (2 x 24/16kg)
  • Double KB Front Squats (2 x 24/16kg)



  • 21-15-9
  • Russian KB Swings (1 x 28/20kg)
  • KB Goblet Squats (1 x 28/20kg)


POST:  Stretch out your forearms and roll/stretch your low back and legs.






WU: (15 mins)

  • 400m (outside or Treadmill x .25)
  • Dynamic Stretch
  • 500/400m Row (moderate effort)
  • Calf Stretch & Banded Bully & Forearm Stretches


WOD:  (5 min cap)

FIRST: (head to head against a buddy)

3 Rounds for time:

  • 25 yd Sled Pull (hand over had with rope)
  • 25 yd Sled Push
  • RX Men = 2 plates; RX Ladies = 0 plates; Team Men = 3 plates; Team Ladies = 1 plate


THEN: At the 5 min mark complete:

  • 3 mins MAX MB over the shoulder with your buddy (150/70)
  • it is up to you whether you alternate /  do 3,3,3,3 / 5,5,5,5,5 whatever you want


This is the focus of the class – coaches will organize everyone for this portion – you will be responsible to do WODs 2 & 3 on your own when it is not your turn on the Sled/MB.


WOD 2:

  • Wendler Strict Press
  • Warm up to starting weight (5 mins or so)
  • 3 @ 83%
  • 3 @ 88%
  • 3+ @93%


WOD 3:

  • 5 Rounds for time:
  • 300m Row
  • :60s Plank


POST:  If the class is small, or you want to stick around after class for a few mins, you are welcome to attempt the sled WOD again, perhaps with the heavier weight if it was too easy?  😉  or just faster, your choice.