November 17 2016

Metcon (Time) For Time: 50 Shuttle Sprints, using planters outside for landmarks * EVERY 60 seconds do 5 squat rest 5 min then.. Metcon (Time) 60 Pull-Ups * EVERY 60 seconds do 3 Burpees rest 5 min then.. Metcon (Time) 70 RKBS * EVERY 60 seconds do 2 Push-Ups Metcon (Time) 80 WALL BALLS *…

Wednesday November 16 2016

  HAPPY MOBILITY TIME Stength 4 3 2 1 1 1 Turkish get ups warm up with naked bar or dowel Barbell Complex – Work up to a Heavy Set – 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead * Unbroken, the barbell never leaves the athlete’s hands until all…

Saturday November 19 2016

Teams of 2 BRING LONG SOCKS TODAY !!! One Athlete working at a time Each Athlete completes all reps Run together Perform as follows: All athletes run 400m. When all teammates are back, Athlete A does 1 Burpee, Athlete B does 1 Burpee and so on untill all Athletes have finished 10, then move on…

Tuesday November 15 2016

Lifting class tonight  with the one and only Christine Girard.  This is Michelle warming up for her lifts on Saturday.   WARM UP 2x 200 m run 50ps  single leg skips / 25 ps 5 Goublet squats into 10 side to side lunges 20 sec strict ring holds db light weights do  Biceps, Tricep, medial…

Monday November 14 2016

BIG CONGRADULATIONS TO MICHELLE FOR ROCKING HER FIRST WEIGHT LIFTING COMPETITION…   MICHELLE HAS QUALIFIED FOR THE PROVINCALS AND RACHEL AND HERSELF WILL BE COMPETING TOGETHER IN NOVEMEBR !!!   GREAT JOB MICHELLE…. Warmup 3x 10 bar only bench press 30 sec pec stretch seated shoulder retractions x 10 seated shoulder retractions int bridge  …

Saturday November 12 2016

Teams of 2  BRING LONG SOCKS TODAY !!!  One Athlete working at a time Each Athlete completes all reps Run together Perform as follows: All athletes run 400m. When all teammates are back, Athlete A does 1 Burpee, Athlete B does 1 Burpee and so on untill all Athletes have finished 10, then move on to…

Monday November 7 2016

  Racheal surprise us with a warm up add in single leg dl 3 point contact with dowel while in dl position   STRENGTH: Back rack pos. lunges 5 5 5 5 5 ….oh and that’s per side alternate with DBELL Pendlay rows 5-10, keep perfect DL position AMRAP 10 minutes 5 Power Snatches 135/95- 95/65…

Saturday November 5 2016

In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit: SET CLOCK FOR EVERY 2 MINUTES, STOP COMPLETE RUN OR BURPEE, IF YOUR ROWING THE PARTNER WAITNG MUST BE IN PLANK OR HANGING KNEES UP.   TRY INTERVALS OF 250 M ROWS THEN SWITCH  E2MOM RUN 100…