340 Waterloo St. N., Thunder Bay ON Ph: 807 285 3428

The WOD

Sunday, May 21st

Metcon

Metcon (Time)

For Time, In Teams of 3

400m run buy in - All members must TOUCH the bar before work can begin.

100 Deadlifts (135/95)
80 Hang Power Clean (135/95)
60 Front Squats (135/95)
40 Jerks (135/95)
20 Thrusters (135/95)

400m run cash out. All members must TOUCH the bar after last rep is completed before the run can be started. Time stops when all team members complete the run.

*** Bar work can be divided up as desired. Every min on the min stop where you are and all 3 athletes will do 5 burpees. Work cannot begin again until ALL athletes have completed the burpees. (Burpee EMOM does NOT apply to the run portions)

"If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward"
- Martin Luther King Jr.

"If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward"
- Martin Luther King Jr.

20161106_114309picture of the main CrossFit floor

Our Programs

Crossfit

This class will provide the members at CrossFit 807 the best workout possible, expertly coached. This class is scalable to your current skill level and level of progression. From the brand new CrossFitter right up to the Fire-Breathers.

On-Ramp

For those new to CrossFit looking to join group class. Back to basics

Personal Training

Have you been sedentary for a long period of time? Have significant health or orthopedic limitation? Want or need one on one attention and accountablitly? Personal Training is one of the most effective and efficient ways to reach your fitness goals.

Olympic Lifting

For beginners and experienced athletes alike, this class provides technique driven skills and drills for those looking to improve their Clean, Jerk and Snatch.

Specialty Classes

This class is designed for athletes, of any skill level, interested in competing in fitness competitions – be it local competitions or official CrossFit competitions.

View our complete program schedule

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Meet the Coaches

It's amazing what
we can accomplish
when we're in it together

It's amazing what
we can accomplish
when we're in it together

I have been involved in the fitness industry for over 20 years from being a participant to a fitness instructor. In all of these years I NEVER experienced the “total package” of a fitness program, facility and staff. The environment of the gym is outstanding, its clean, family orientated (AKA – kid friendly) and extremely supportive and encouraging. The staff (Scot & Dave) are outstanding in what they do and provide. Their customer service is OUTSTANDING and they are exceptional, supportive and knowledgeable about CrossFit, fitness and helping you reach your goals. Their approach (challenging you while providing instruction) will give EVERYONE the basic skills needed to excel in CrossFit but most importantly to exceed your wildest dreams in becoming fit. If you goal is to become fit, be a better runner, golfer or just weight lots, CrossFit 807 is the place to go. In just six weeks, I have lost 20 pounds; have become exceptionally strong not only physically but also in every other area of my life. This has been a life changing experience.

If you want the total package, if you want get into the best shape of your life EVER, and if you want to improve your performance personally, professional and physically; in a supportive, fun, family orientated environment … go to CrossFit 807. It will change your life forever

- Robert

The 807 Blog

05.19.2017

“Kick the Addiction” – by Coach Scot

“Kick The Addiction” – by Coach Scot So you’re an addict, yeah you know who they are, the chalk sniffing, protein drinking, pre-workout snorting, PR addict getting all fired up to do five attempts at a PR. When the white board says 5 x 5. Luckily there’s no one like that at our box. However […]

Read More
05.17.2017

Hips, Shoulders, T-Spine, OH MY!: Part 2

Hips, Shoulders, T-Spine, OH MY: Part 2   What’s up flexy people?! How did that T-Spine work pan out? Did ya try it? Did you feel the difference? If you haven’t hit up 1 of the 3 mobs from Part 1 I highly recommend you do. Not only will you hear and feel some much […]

Read More

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