In case you didn't see it in the Bytown Comunity Group. Which is why we use the WIX app, to be able to share updates. This will be Coach Andrews last week with us. He has been an integral part of the Bytown community and we wish him success and fun on his life adventure
From Coach Andrew
I wanted to take a moment to share some news—this will sadly be my last week at Bytown as Ashley and I are heading off on a new adventure. We tend to live a bit nomadically, and we've decided to go all-in. We’ve sold everything and set an initial course for France, with many destinations to follow over the next few years. Ashley was accepted into the incredibly competitive EMBA program at INSEAD (proud brag here), and our dog Baggo and I will be tagging along for the ride. I’ll also be diving into school and working on a few personal projects.
I want to express my deepest thanks to Everett, the incredible coaching team at Bytown, and especially to everyone who shows up day after day. The community is the heart and soul of a great CrossFit gym, and Bytown has it in spades. We are truly lucky. When I moved to Ottawa a few years ago, a friend pointed me toward Bytown, and I loved in right away— 6 am crews, soul crushing Saturdays, parking lot workouts during lockdowns, Sunday trail runs - I loved every second of it. After retiring, Everett gave me the chance to join as a coach, where I learned so much from him, the other coaches, and all of you. It’s an opportunity I’m incredibly grateful for.
There aren’t many gyms like this one, and I’ll miss it dearly. Thank you all for making Bytown such a special place. Keep going, keep pushing, keep running, stay healthy and fit—and don’t forget to welcome the new member with a fist pump.
I'd love to share our travels and adventures and hear about all of yours, so hit me up on the socials:
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Just a reminder but you can sit down for a FREE goal setting session with me to help go over a plan to help you reach your goals. If you don’t have any goals, we can also work on that to help give you some motivation and better directions. http://goals.bytown.fit
Monday
A) Romanian Deadlifts
3 Sets
10-12 Reps (3-4 Seconds Lowering the bar)
Rest :90 - 2 mins between sets.
Use moderate weight and focus on control, especially during the eccentric phase.
Keep the knees slightly bent, the back flat, and focus on feeling the stretch in the hamstrings at the bottom.
B) 5 rds for time
30 Cal row
20 KB Swings (Green/Yellow)
Tuesday
Wednesday (Coach Andrews Last Class)
Thursday
Friday
Saturday
Sunday
What an adventure you two are about to embark upon! Congratulations and I can’t wait to follow along on social media.