Thursday May 18 2017

WEAK SKILL OR MISSED STRENGTH WOD For Time (20 Minutes Time Cap): Run 1 Mile Then.. 8 Rounds of Strict “Cindy” 5 Strict Pullups 10 Push Ups 15 Air Squats ACCESSORY 5 Attempts at Max Handstand Walk or wall walks or same side taps

Thursday May 17 2017

  Mobility and trigger release tonight! Hope to see everyone there…. WEAR SOCKS  Warm up    10 air squats  10 ps side lunges, check form, knees inline with ankle, wide stance and heel up on back leg  2 wall walk with 10-20 sec holds  lat and pec release with ball 1 min per side  Banded…

Tuesday May 16 2017

Lifting tonight Warm up   10 ps single leg walking DL  10 mb push up side to side   10 burpees 10 s l jumps 2x gym walking  hip openers 10 banded good mornings same band lying down stretch, not attached to rig Strength SUMO DL  5 5 4 3 2 1  alternate with  8 high…

Monday May 15 2017

6:00 am …….Looking good gang! FIRST WEEK OF 1 RM STARTING TODAY   Warmup 200 m run 10 burps with full push ups 10 duck walk  band stretch legs and pecs 10 bar back squats  posterior chain release Strength Bench press 5 5 4 3 2 1  and  Front squat  5 5 4 3 2…

Saturday May 13 2017

  WE NEED TWO MORE MEMBERS TO SIGN UP FOR MONDAY Hi Members, you may or may not know, Christine Girard is teaching 2 programs for us. The first on is May 15, 7-8pm at gym.  This program is for advanced Lifters, or members that have gone to Christine class at least 10x. You will…

Saturday May 12 2017

PARTNER WOD Come out and play with us  E3MOM WEATHER DEPENDING OUTSIDE MUD RUN CURCUIT    Burpees Dumbbell Walking Lunges (per leg – 54-42-30-18 total reps) Box Jump Dumbbell Squat Clean Burpee Box Jumps Dumbbell Thrusters **Perform 27 reps of all movements in order, then proceed to 21 reps of all movements, then proceed to…

Thursday May 11 2017

Sign up Sheets on Wall!  Next few Saturdays will be preparing you for the Mud Runs…..Fun Fun Fun JUN 10-11, 2017 VANCOUVER SPRINT/SUPER WEEKEND MOUNT SEYMOUR, NORTH VANCOUVER . 2016 RACE  2015 race  Weak skill 15 or 30 min, did you know that cardio is a week skill, just saying…… Warm up outside !!! WOD “Sweat fest…

Wednesday May 10 2017

METCONs x2 1 Mile Run/600 M run or row 21 KB Swings (70/53/MW 21 Goblet Squats (53/35)MW 800 Meter Run/400 M run or row 15 KB Swings (70/53) 15 Goblet Squats (53/35) 400 Meter Run/ or row 9 KB Swings (70/53) 9 Goblet Squats (53/35) 3. Stamina Conditioning EMOMx10 Odd: 15 Cal Row Even: 10…

Tuesday May 9 2017

2017-05-08 13:57:39 Lifting class tonight …….. Warm up circuit  line drill plus CW Shoulder retraction work on rig banded leg work Strength Front Squat Pause 5 sec at bottom 50% 1rm  5 5 5 5 5 Gymnastics Conditioning 3 RFT: 5 strict HSPU or 10 sec holds on wall  10 Burpee Box Jump-overs/ jump ons…

Tuesday May 8 2017

Christine Girard is coaching Lifting Tonight ….This will be one of the last opportunities to see her before they Move June 10 :(:( Warm up   10 ps single leg walking DL  10 mb push up side to side   10 burpees 10 side to side lunges 2x gym walking  hip openers 10 banded good mornings…