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


Tuesday, September 19th


A1: Bench Press (practice)

spend 10 minutes on close grip bench press


A2: Warm-up (No Measure)

Warm-up Power Snatches for Metcon


B: "Up the Wall" (AMRAP - Rounds and Reps)

1 Rope Climb
10 T2B
15 Power Snatch (75, 55)

Rx+:(Legless RC) (95, 65)
L3: (65, 35) (3 Strict Chin-ups)
L2: (55, 25) (3 Strict BA Chin-ups)
L1: (45, 25) (8 Ring Rows)

Extra credit work

C: Metcon (No Measure)

DB rolling tricep extensions 3 x 15
rest 60 seconds between efforts

"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


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.


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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  • View current and past WODs
  • Register and sign in to class
  • Record your WOD results
  • Track your performance
  • Real time alerts from your box

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


“SLEEP” what’s the big deal? – by Coach Dave

“SLEEP” what’s the big deal?   “I can sleep when I’m dead!” “The early bird gets the worm.” Ever said either of those things to yourself? Or do you no longer have to say these things to yourself because you run on four to five hours of sleep pretty much every night? You’re used to […]

Read More

“Morning MOB” – by Coach Scot

We have all had those mornings………….don’t lie. It’s time for a morning mobility routine.  

Read More

Newsletter Vol 7: August Edition

N  E  W  S  L  E  T  T  E  R Vol 7: August Edition ________________________________________________________________________________________________________________________________________________________________ This month’s Client Story This months Client stories comes courtesy of Kathy Booth. Before you continue reading Kathy’s story, you have to do a couple things. First, Grab your phone and set of headphones, next find a nice comfy chair, […]

Read More

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