#crossfit — Public Fediverse posts
Live and recent posts from across the Fediverse tagged #crossfit, aggregated by home.social.
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts"Who needs arms anyway?" 4 rounds
- 10 tricpes roll bacls (4 kg first round, 5 kg rest)
- 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
- 8 (L+R) Russian twists (12 kg)Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics; 3 rounds #Plyometrics
- 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
- 4 lateral box jump overs (25 cm)Erg bike: 20 mins, 7,55 km
I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts"Who needs arms anyway?" 4 rounds
- 10 tricpes roll bacls (4 kg first round, 5 kg rest)
- 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
- 8 (L+R) Russian twists (12 kg)Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics; 3 rounds #Plyometrics
- 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
- 4 lateral box jump overs (25 cm)Erg bike: 20 mins, 7,55 km
I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts"Who needs arms anyway?" 4 rounds
- 10 tricpes roll bacls (4 kg first round, 5 kg rest)
- 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
- 8 (L+R) Russian twists (12 kg)Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics; 3 rounds #Plyometrics
- 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
- 4 lateral box jump overs (25 cm)Erg bike: 20 mins, 7,55 km
I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts"Who needs arms anyway?" 4 rounds
- 10 tricpes roll bacls (4 kg first round, 5 kg rest)
- 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
- 8 (L+R) Russian twists (12 kg)Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics; 3 rounds #Plyometrics
- 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
- 4 lateral box jump overs (25 cm)Erg bike: 20 mins, 7,55 km
I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts"Who needs arms anyway?" 4 rounds
- 10 tricpes roll bacls (4 kg first round, 5 kg rest)
- 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
- 8 (L+R) Russian twists (12 kg)Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics; 3 rounds #Plyometrics
- 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
- 4 lateral box jump overs (25 cm)Erg bike: 20 mins, 7,55 km
I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsPull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as neededCore: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuckThen the actual workout of the day
Warm up:
- 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
- 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleansStrength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kgWorkout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45This was a lot of stuff to do, and then I went and taught yoga. Tired now
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsPull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as neededCore: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuckThen the actual workout of the day
Warm up:
- 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
- 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleansStrength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kgWorkout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45This was a lot of stuff to do, and then I went and taught yoga. Tired now
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsPull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as neededCore: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuckThen the actual workout of the day
Warm up:
- 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
- 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleansStrength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kgWorkout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45This was a lot of stuff to do, and then I went and taught yoga. Tired now
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsPull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as neededCore: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuckThen the actual workout of the day
Warm up:
- 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
- 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleansStrength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kgWorkout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45This was a lot of stuff to do, and then I went and taught yoga. Tired now
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsPull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as neededCore: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuckThen the actual workout of the day
Warm up:
- 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
- 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleansStrength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kgWorkout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45This was a lot of stuff to do, and then I went and taught yoga. Tired now
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Anche gli spettatori più piccoli sanno riconoscere uno sforzo enorme.
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Today's #Workout
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 3 rounds #Plyometrics
- 16 m skipping
- 3 seated box jumps (35 - 40 - 40 cm)
- 2 overhead slam ball toss (5 kg)Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sThen a #Patseruurtje
Warm up: banded 7sStrength: Seated Z press #SeatedZPress 4x 2:30
- 18 kg
- 18 kg
- 18 kg
- 19 kgAccessory: 16 min EMOM
- 10 DB skull crushers (4 kg) #SkullCrushers
- 12 DB chest flies (3 kg) #ChestFly
- 40" hollow hold
- 40" lateral raises (3 kg) #LateralRaisesA nice chill workout, just what I needed. And nice getting easier on the seated jumps / box jumps.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up: 3 rounds
- 10 deadbug overhead let down (8 kg)
- 20 banded pull apartsCore & Pull: 4 rounds
- 12 alternating renegade rows (9 kg) #RenegadeRows
- 6 barbell skull crushers (12,5 kg) #SkullCrushersMore core: tabata (20" work - 10" rest for 4 mins, alternating)
- hollow hold
- arch holdNice workout to empty the mind after the fridge delivery and marathon meeting day
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PullUp #FitnessGoals
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Today's #Workout was a foundations with Pull Up Focus
Warm up 1: 3 rounds
- 10 PVC pass throughs
- 30" pinch grip hold (6 kg)
- 30" hollow holdWarm up 2: 3 rounds
- 30" passive bar hang
- 6 ring rows
- 8 biceps curls (6 - 7 - 7,5 kg)Workout: 20 min EMOM
- 8 ring rows with 3" lowering
- 35" pinch grip hold (6 kg)
- 5 negative pull ups (toe assisted / purple band / yellow band / purple band)
- 8 bicep curls (7,5 kg)
- 40" hollow hold (odd rounds) / superman hold (even rounds) (last round + 1kg plates)And after all this, bar hang test: managed 1 minute!
Different way of working on pull ups today, was fun with a class setting.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Foundations #PullUps #BicepCurls #PinchGripHold
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Today's #Workout
Mobility: 15 min GoWod
Warm up: 3 rounds
- 40" machine
- 10 single unders
- 3 broad jumps
- 3 inchworms
- 5 snatch high pull (pvc -> empy bar)
- 5 hang muscle snatches (pvc -> empy bar)Strength: Power Snatch 8 min EMOM #PowerSnatch
- 2 power snatches @ 70-75% 1RM or RPE 7-8
- First four rounds: 25 kg
- Last four rounds: 27 kgWorkout: "MIami Heat", for time, time cap 20:00
- 40 - 32 - 24 - 16 - 8 cal row
- 100 - 80 - 60 - 40 - 20 single unders (since I cannot double unders)
Finished in 15:37It was warm and sticky and humid. Chalk was life for the snatches. Also, jump rope just kills me, my legs & my lungs, more than any other cardio.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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UNDERDOG STEPS UP PERFORMANCE TEAMS, COMPETES IN CALGARY
The Underdog Dance Corp. is Waterloo Region’s first beginner-focused adult dance studio. They introduced a more intensive training regimen for their performance team earlier this year, including strength and flexibility training in a second studio in Uptown Waterloo.
“It’s just the consistency and the hard work to train the body to do it, and you literally practice showing up for yourself fully,” Emily Peat, the director of the Underdog studio, said.
The studio sent its competitive teams to the Calgary International Salsa Congress from Mar. 26 to Mar. 30, 2026, which featured salsa and bachata dancers from around the world, as well as local professionals and troupes from all over North America. Quinn Vandenheuvel and Emily Dodsworth placed second in the amateur heated bachata division. Peat and Jorge Pablos placed first in the professional bachata heated division. Peat and Phil Roy placed second in the professional salsa showcase division. Bani Singh placed third in the professional-amateur (pro-am) open showcase division with Phil Roy.
There are 13 students in three teams, who competed. The Bachata Partner amateur team, the Bachata Ladies Styling pro-am team and the Salsa Shines pro-am team. All teams were trained to compete in amateur categories.
“It all kind of comes down to that in the end. If we teach good fundamentals to people right, then we’ll succeed with our students. And they’ll succeed, whether it’s in our class or out on the dance floor,” Phil Roy, the Experience Manager at Underdog and an instructor, said.
The team’s six-hour training regimen has included strength training, flexibility training and acro training alongside running through their dance routines. The conditioning, cross-training and technique work help make sure the dancers are prepared for competition.
“They’re low stakes, relatively—if you win a dance competition, whatever. But you practice discipline. You practice being there for yourself. You practice, ‘how can I react in moments of high stress?’,” Peat said.
Many of the dancers also competed in “heats”, which require them to improvise for one and a half minutes to a random song within their registered category and style.
“Because everyone’s relying on everybody else, to make sure that everybody comes away from the competition with a good experience. So, it does take that the group effort to achieve a shared goal,” Victoria Giampaolo, an Underdog student and team captain, said.
In the week leading up to the Calgary International Salsa Congress, the students are performing in front of their peers periodically in the studio.
The Calgary congress is one of many competitions that the Underdog Dance Corp. are planning to participate in this year—other cities include Montreal and Toronto.
“[Competition] really brings the social aspect of dance to the front in a way that a showcase team doesn’t as much. So I really like that. It makes me push myself,” Giampaolo said.
#AdrianQuijano #Bachata #BaniSingh #calgary #CalgaryInternationalSalsaCongress #competes #couplesDancing #CraigBecker #crossFit #Dancing #EmilyDodsworth #EmilyPeat #JorgePablos #LocalArt #LocalArtist #localDance #PhilRoy #practice #QuinnVandenheuvel #Salsa #underdog #UnderdogDanceCorp #VictoriaGiampaolo -
UNDERDOG STEPS UP PERFORMANCE TEAMS, COMPETES IN CALGARY
The Underdog Dance Corp. is Waterloo Region’s first beginner-focused adult dance studio. They introduced a more intensive training regimen for their performance team earlier this year, including strength and flexibility training in a second studio in Uptown Waterloo.
“It’s just the consistency and the hard work to train the body to do it, and you literally practice showing up for yourself fully,” Emily Peat, the director of the Underdog studio, said.
The studio sent its competitive teams to the Calgary International Salsa Congress from Mar. 26 to Mar. 30, 2026, which featured salsa and bachata dancers from around the world, as well as local professionals and troupes from all over North America. Quinn Vandenheuvel and Emily Dodsworth placed second in the amateur heated bachata division. Peat and Jorge Pablos placed first in the professional bachata heated division. Peat and Phil Roy placed second in the professional salsa showcase division. Bani Singh placed third in the professional-amateur (pro-am) open showcase division with Phil Roy.
There are 13 students in three teams, who competed. The Bachata Partner amateur team, the Bachata Ladies Styling pro-am team and the Salsa Shines pro-am team. All teams were trained to compete in amateur categories.
“It all kind of comes down to that in the end. If we teach good fundamentals to people right, then we’ll succeed with our students. And they’ll succeed, whether it’s in our class or out on the dance floor,” Phil Roy, the Experience Manager at Underdog and an instructor, said.
The team’s six-hour training regimen has included strength training, flexibility training and acro training alongside running through their dance routines. The conditioning, cross-training and technique work help make sure the dancers are prepared for competition.
“They’re low stakes, relatively—if you win a dance competition, whatever. But you practice discipline. You practice being there for yourself. You practice, ‘how can I react in moments of high stress?’,” Peat said.
Many of the dancers also competed in “heats”, which require them to improvise for one and a half minutes to a random song within their registered category and style.
“Because everyone’s relying on everybody else, to make sure that everybody comes away from the competition with a good experience. So, it does take that the group effort to achieve a shared goal,” Victoria Giampaolo, an Underdog student and team captain, said.
In the week leading up to the Calgary International Salsa Congress, the students are performing in front of their peers periodically in the studio.
The Calgary congress is one of many competitions that the Underdog Dance Corp. are planning to participate in this year—other cities include Montreal and Toronto.
“[Competition] really brings the social aspect of dance to the front in a way that a showcase team doesn’t as much. So I really like that. It makes me push myself,” Giampaolo said.
#AdrianQuijano #Bachata #BaniSingh #calgary #CalgaryInternationalSalsaCongress #competes #couplesDancing #CraigBecker #crossFit #Dancing #EmilyDodsworth #EmilyPeat #JorgePablos #LocalArt #LocalArtist #localDance #PhilRoy #practice #QuinnVandenheuvel #Salsa #underdog #UnderdogDanceCorp #VictoriaGiampaolo -
UNDERDOG STEPS UP PERFORMANCE TEAMS, COMPETES IN CALGARY
The Underdog Dance Corp. is Waterloo Region’s first beginner-focused adult dance studio. They introduced a more intensive training regimen for their performance team earlier this year, including strength and flexibility training in a second studio in Uptown Waterloo.
“It’s just the consistency and the hard work to train the body to do it, and you literally practice showing up for yourself fully,” Emily Peat, the director of the Underdog studio, said.
The studio sent its competitive teams to the Calgary International Salsa Congress from Mar. 26 to Mar. 30, 2026, which featured salsa and bachata dancers from around the world, as well as local professionals and troupes from all over North America. Quinn Vandenheuvel and Emily Dodsworth placed second in the amateur heated bachata division. Peat and Jorge Pablos placed first in the professional bachata heated division. Peat and Phil Roy placed second in the professional salsa showcase division. Bani Singh placed third in the professional-amateur (pro-am) open showcase division with Phil Roy.
There are 13 students in three teams, who competed. The Bachata Partner amateur team, the Bachata Ladies Styling pro-am team and the Salsa Shines pro-am team. All teams were trained to compete in amateur categories.
“It all kind of comes down to that in the end. If we teach good fundamentals to people right, then we’ll succeed with our students. And they’ll succeed, whether it’s in our class or out on the dance floor,” Phil Roy, the Experience Manager at Underdog and an instructor, said.
The team’s six-hour training regimen has included strength training, flexibility training and acro training alongside running through their dance routines. The conditioning, cross-training and technique work help make sure the dancers are prepared for competition.
“They’re low stakes, relatively—if you win a dance competition, whatever. But you practice discipline. You practice being there for yourself. You practice, ‘how can I react in moments of high stress?’,” Peat said.
Many of the dancers also competed in “heats”, which require them to improvise for one and a half minutes to a random song within their registered category and style.
“Because everyone’s relying on everybody else, to make sure that everybody comes away from the competition with a good experience. So, it does take that the group effort to achieve a shared goal,” Victoria Giampaolo, an Underdog student and team captain, said.
In the week leading up to the Calgary International Salsa Congress, the students are performing in front of their peers periodically in the studio.
The Calgary congress is one of many competitions that the Underdog Dance Corp. are planning to participate in this year—other cities include Montreal and Toronto.
“[Competition] really brings the social aspect of dance to the front in a way that a showcase team doesn’t as much. So I really like that. It makes me push myself,” Giampaolo said.
#AdrianQuijano #Bachata #BaniSingh #calgary #CalgaryInternationalSalsaCongress #competes #couplesDancing #CraigBecker #crossFit #Dancing #EmilyDodsworth #EmilyPeat #JorgePablos #LocalArt #LocalArtist #localDance #PhilRoy #practice #QuinnVandenheuvel #Salsa #underdog #UnderdogDanceCorp #VictoriaGiampaolo -
UNDERDOG STEPS UP PERFORMANCE TEAMS, COMPETES IN CALGARY
The Underdog Dance Corp. is Waterloo Region’s first beginner-focused adult dance studio. They introduced a more intensive training regimen for their performance team earlier this year, including strength and flexibility training in a second studio in Uptown Waterloo.
“It’s just the consistency and the hard work to train the body to do it, and you literally practice showing up for yourself fully,” Emily Peat, the director of the Underdog studio, said.
The studio sent its competitive teams to the Calgary International Salsa Congress from Mar. 26 to Mar. 30, 2026, which featured salsa and bachata dancers from around the world, as well as local professionals and troupes from all over North America. Quinn Vandenheuvel and Emily Dodsworth placed second in the amateur heated bachata division. Peat and Jorge Pablos placed first in the professional bachata heated division. Peat and Phil Roy placed second in the professional salsa showcase division. Bani Singh placed third in the professional-amateur (pro-am) open showcase division with Phil Roy.
There are 13 students in three teams, who competed. The Bachata Partner amateur team, the Bachata Ladies Styling pro-am team and the Salsa Shines pro-am team. All teams were trained to compete in amateur categories.
“It all kind of comes down to that in the end. If we teach good fundamentals to people right, then we’ll succeed with our students. And they’ll succeed, whether it’s in our class or out on the dance floor,” Phil Roy, the Experience Manager at Underdog and an instructor, said.
The team’s six-hour training regimen has included strength training, flexibility training and acro training alongside running through their dance routines. The conditioning, cross-training and technique work help make sure the dancers are prepared for competition.
“They’re low stakes, relatively—if you win a dance competition, whatever. But you practice discipline. You practice being there for yourself. You practice, ‘how can I react in moments of high stress?’,” Peat said.
Many of the dancers also competed in “heats”, which require them to improvise for one and a half minutes to a random song within their registered category and style.
“Because everyone’s relying on everybody else, to make sure that everybody comes away from the competition with a good experience. So, it does take that the group effort to achieve a shared goal,” Victoria Giampaolo, an Underdog student and team captain, said.
In the week leading up to the Calgary International Salsa Congress, the students are performing in front of their peers periodically in the studio.
The Calgary congress is one of many competitions that the Underdog Dance Corp. are planning to participate in this year—other cities include Montreal and Toronto.
“[Competition] really brings the social aspect of dance to the front in a way that a showcase team doesn’t as much. So I really like that. It makes me push myself,” Giampaolo said.
#AdrianQuijano #Bachata #BaniSingh #calgary #CalgaryInternationalSalsaCongress #competes #couplesDancing #CraigBecker #crossFit #Dancing #EmilyDodsworth #EmilyPeat #JorgePablos #LocalArt #LocalArtist #localDance #PhilRoy #practice #QuinnVandenheuvel #Salsa #underdog #UnderdogDanceCorp #VictoriaGiampaolo -
UNDERDOG STEPS UP PERFORMANCE TEAMS, COMPETES IN CALGARY
The Underdog Dance Corp. is Waterloo Region’s first beginner-focused adult dance studio. They introduced a more intensive training regimen for their performance team earlier this year, including strength and flexibility training in a second studio in Uptown Waterloo.
“It’s just the consistency and the hard work to train the body to do it, and you literally practice showing up for yourself fully,” Emily Peat, the director of the Underdog studio, said.
The studio sent its competitive teams to the Calgary International Salsa Congress from Mar. 26 to Mar. 30, 2026, which featured salsa and bachata dancers from around the world, as well as local professionals and troupes from all over North America. Quinn Vandenheuvel and Emily Dodsworth placed second in the amateur heated bachata division. Peat and Jorge Pablos placed first in the professional bachata heated division. Peat and Phil Roy placed second in the professional salsa showcase division. Bani Singh placed third in the professional-amateur (pro-am) open showcase division with Phil Roy.
There are 13 students in three teams, who competed. The Bachata Partner amateur team, the Bachata Ladies Styling pro-am team and the Salsa Shines pro-am team. All teams were trained to compete in amateur categories.
“It all kind of comes down to that in the end. If we teach good fundamentals to people right, then we’ll succeed with our students. And they’ll succeed, whether it’s in our class or out on the dance floor,” Phil Roy, the Experience Manager at Underdog and an instructor, said.
The team’s six-hour training regimen has included strength training, flexibility training and acro training alongside running through their dance routines. The conditioning, cross-training and technique work help make sure the dancers are prepared for competition.
“They’re low stakes, relatively—if you win a dance competition, whatever. But you practice discipline. You practice being there for yourself. You practice, ‘how can I react in moments of high stress?’,” Peat said.
Many of the dancers also competed in “heats”, which require them to improvise for one and a half minutes to a random song within their registered category and style.
“Because everyone’s relying on everybody else, to make sure that everybody comes away from the competition with a good experience. So, it does take that the group effort to achieve a shared goal,” Victoria Giampaolo, an Underdog student and team captain, said.
In the week leading up to the Calgary International Salsa Congress, the students are performing in front of their peers periodically in the studio.
The Calgary congress is one of many competitions that the Underdog Dance Corp. are planning to participate in this year—other cities include Montreal and Toronto.
“[Competition] really brings the social aspect of dance to the front in a way that a showcase team doesn’t as much. So I really like that. It makes me push myself,” Giampaolo said.
#AdrianQuijano #Bachata #BaniSingh #calgary #CalgaryInternationalSalsaCongress #competes #couplesDancing #CraigBecker #crossFit #Dancing #EmilyDodsworth #EmilyPeat #JorgePablos #LocalArt #LocalArtist #localDance #PhilRoy #practice #QuinnVandenheuvel #Salsa #underdog #UnderdogDanceCorp #VictoriaGiampaolo -
Today's #Workout
Mobility: 10 mins GoWod
Warm up: 8 min AMRAP
- 30 single unders
- 10 banded pass throughs
- 5 dynamic squats
- 3 snatch grip deadlifts
- 3 high hang muscle snatches
- 3 overhead squats
- 5 sit upsStrength: 5x every 1:30: 2 TnG power snatches + 1 overhead squat #PowerSnatch #OverheadSquat
- 25 kg
- 27 kg
- 27 kg
- 27 kg
- 27 kgWorkout: "Annie", time cap 12 min, scaled to: 50 - 40 - 30 - 20 - 10 #Annie
- Single unders (since I do not have double unders at all)
- Ab-mat sit ups
Finished in 9:19Needed the workout after the shitty work day. Happy with the snatch / overhead squat weight, it did feel like I had some margin, I think it was less than RPE7.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout more #Patseruurtje #GymBroHour
Mobility: 10 mins GoWod
Warm up: Banded 7s
Strength: 10min E2MOM #SeatedZPress
- 5 Z-press 22 kgAccessory: 16 min EMOM
- 10 Skull Crushers (5 kg) #SkullCrushers
- 10 Chest Flies (2 kg, hi shoulder!) #ChestFly
- 40" Hollow Hold
- 40" Lateral Raises - ended being 12 reps (3 kg) #LateralRaisesIt was a chill workout, gave me a nice arm pump 😅
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Mobility: 15 min GoWod
Warm up: 8 min AMRAP
- 1 min machine
- 3 inchworms
- 10 deadbugs
- 6 alt dumbbell snatches (7,5kg)
- 10 alt reverse lunges
- 4 snatch grip high pull (empty BB)
- 2 power snatches (empty BB)Workout: "Ring in the New Year" 15 min AMRAP, scaled to:
- 3 half wall walks
- 15 tuck ups
- 20 DB hang snatches (10 kg)
- 20 DB alt reverse lunges (10 kg - backrack)
Did 4 rounds & half a half wall walkStrength: 8 mins to find a heavy #PowerSnatch
- 20 kg
- 23 kg
- 25 kg
- 28 kg
- 30 kg
- 32 kgFeels weird doing heavy singles after the workout, and that with only (timed!) 3 mins rest in between. And afterwards I taught Frozen Yoga (gym has no heating, has been cold for a while, it is freezing temperatures outside)
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Warm up: banded 7s (two rounds)
Strength: Pause Bench #PauseBenchPress 4x E3MOM
- 6 2" pause bench press - 25 kgAccessory: 4 rounds
- 10 skull crushers (5 kg) #SkullCrushers
- 20 alternating KB pull through in plank (10 kg) #PlankPullThrough
- 10 front raises (3 kg) #FrontRaisesChill workout, some strength, some talking around.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Streaming everywhere tomorrow!
A Baker’s Dozen of Wisdom & Woes w/ Guest Baker Leavitt - HWSR Ep 106
YouTube https://www.youtube.com/watch?v=5i_P4S_6gP0
Apple, Substack, Spotify, and more https://lemacks.app/hwsrlinks#AndrewLemacks #NonaPhelps #BakerLeavitt #HWSR #HesWrongShesRight #KillCliff #BlackRifleCoffeeCompany #BRCC #Hunting #Conservation #SelfAwareness #Marines #Army #RealEstate #Fitness #Gym #Exercise #Crossfit #BakersThoughts #Veterans
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Today's #Workout
Warm up: 6 rounds
- 6x (Russian KB Swing into American KB Swing) (12 kg)
- 12 mountain climbers (1 = both legs)
- 8/6 cal ski or rowMobility:
- Neck circles
- shoulder circles
- Wrist circles
- Active puppy (press hand then lift hand)Strength: 6x E2MOM
- 4 power snatch with 1" hold at catch (23 kg)Workout: 15 min EMOM
- 8 hang power snatch, unbroken (20 kg)
- 10 box jump/step overs
- 14/12 cal row or skiSo I had to do the math to see what pace I needed on the rower, assuming 45" work (to give time to switch back to the snatches), and it was 1120/960 cal/h. Which I managed every time. My wrists and elbows are not super happy somehow, and my body battery tanked during the workout.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #PowerSnatch #FItodon