Monday, August 31, 2026
EMOM 12
6 deadlifts 135/225
3 rounds
10 barbell roll outs
20 KBS
10 alt plate v ups
Seaway Valley Community Fitness
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Seaway Valley Community Fitness is run within Cornwall’s premier fitness facility, Summit Fitness.
Our fees are very affordable plus we offer many other free services along with our membership. ALL Seaway Valley Community Classes are included in our ELITE MEMBERSHIP
ELITE MEMBERSHIP INCLUDES……
■FULL ACCESS TO ALL SEAWAY VALLEY COMMUNITY CLASSES
■FREE ACCESS TO SUMMIT FITNESS FOR THEIR WEIGHTS, CARDIO AND GROUP FITNESS SERVICES
■FREE SHOWER AND SWEAT TOWEL SERVICE AT SUMMIT
■FREE UNLIMITED TAN
Friday, August 28, 2026
For time
500 m row
50 push ups
50 shoulder to overhead 65/95
50 front squats
50 burpees
500 m row
Thursday, August 27, 2026
Squat clean
5-4-3-2-1
1-2-3-4..
Shuttle run
Jumping muscle up
Wall balls
Wednesday, August 26, 2026
Amrap 18
400 m ski
5 deadlifts 155/225
30 double unders
Tuesday, August 25, 2026
6 rounds - sprints
45 seconds on/1:00 min rest
4 rounds
10 strict press 55/75
10 ring rows
30 sec. Dead hang
Monday, August 24, 2026
Power sn**ch
3 x 3
Every 3:00/2:00 rest
3 rounds
15 GHD sit up
10 DB squat sn**ch
Max cal row remaining time
Friday, August 21, 2026
3 rounds
20 db thrusters 30/45
12 OH walking lunge
20 db sn**ch
12 db step up
Thursday, August 20, 2026
Dead lifts
Build to a heavy triple
2:00 on/2:00 rest x5 rounds
Amrap
5 Sumo deadlift high pull 55/75
3 pull up
Wednesday, August 19, 2026
3 rounds
5 hang muscle sn**ch
5 sn**ch grip strict press
21-15-9
OHS 55/65
Box jumps
*10 cal bike
Tuesday, August 18, 2026
3 rounds
750 m row
50 GHD sit ups
25 db push press 30/45
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Address
1515 Pitt Street
Cornwall, ON
K6J3T9