Tuesday April 19 2016

1 rm snatch 5 4 3 2 1 1 1 IF CAN’T SNATCH, DUE TO SHOULDER MOBILTY OR PRIOR INJURY … … .KETTLE BELLS PLEASE !! WOD 5 rds 5 rm Bench Press 5 box jumps – use new heights from last week 20 torso twist with med ball 200 m run with med ball […]

Monday April 16 2016

Look back in your records from last week and try to pr 2-5 lbs   a) Squat Clean & Jerk – 5 reps @ 55-60-65-70% b) Clean Pulls – 5 reps @ 85-90-95-95%   21 15 12 9 Thursters 400 m run or row  

Saturday April 16 2016

Teams of 2- 3 For Time (35 min cap) Run together. Divide work evenly with one athlete working at a time. Start at any station but stay in order. Buy-In 800m Run Then 4 rounds of (Comp & Fitness) 30 Wallballs 14/20 30 push press 20/35 30 sec plank holds with weight plate on back […]

Friday April 15 2016

Congratulation Emily on finishing your 2 year course in Massage Therapy…….We all thought it would never end and here we are, graduating top in your class and having no fun while you went to school, work, volunteered for search and rescue. During xmas holidays you would help build homes for the less fortunate . Your […]

Thursday April 14 2016

Fun was had by all!! Dr V made sure of that !! Weak skill for 15-20 minutes   Wod Run to marine drive and back doing 1 burpee or squat or lunge in each driveway Scaled down version of wod Run/ walk to marine drive and back doing every other driveway   OUR DANCING QUEEN

Wednesday April 13 2016

PR WEEK continues ….. Skill Box jumps working to a 1 rm max height Complete as many rounds as possible in 20 minutes of: Run 400 meters ME planks holds, different positions 95-lb. overhead squats, 10 reps (if any shoulder issues at all please do front or back squats, TALK TO YOUR COACH) SCALED DOWN […]

Tuesday April 12 2016

Meet Maria Garcia, Maria came to me a few months ago and we started with private training and my eating program….Maria became very proficent in all her move and Olypimc Lifts and I asked her if she would like to start classes…….Maria said YES….. This was a BIG step for Maria and we started. This […]

Saturday April 11 2016

Teams of 2 In 35 minutes (Comp & Fitness) 400m Run with mb passes 60 Wallballs 14/20 30 Pull-ups 1 min of burpees JUMPING OVER PARTNER (Bootcamp) 400m Run with mb passes 60 Wallballs @ manageable weight 30 Pull-ups, rings 1 min of burpees, don’t go all the way down, STEP OVER PARTNER Run together. […]

Saturday April 9 2016

Trophy winners from last week julia and Kali, plus celebrating our amazing coach and friend Sonia doing her bday sled pull! Fun was had by all!!!! Teams of 2 In 35 minutes Wall ball in always in play today, while partner A does their work partner B holds ball and vise versa drop it and […]

Friday April 8 2016

Cathy and Zandra working on their bottom up push ups PR WEEK Push press 5 4 3 2 111 Deadlift 5 4 3 2 111 wod EMOM for 12 minutes 20 Plank elbow openers 25 air squats 20 superman, alternating arm and legs 20 jump lunges moving right and left