Thursday July 6 2017
Weak skill or missed strength and outdoor SAQ drills
Wednesday July 5 2017
Release class tonight Warm up 5 Tempo push ups 3/3/3 5 Tempo lat retractions on rig 3/0/1 10 plank elbow opener banded whole body drills or line drills FOR TIME: SCALED PLEASE CUT REPS IN HALF 500 Meter Row 400 Meter Run 30 Bench Press @ (155/105)MW 60 Ball slams @ (20/14)MW 500 Meter […]
Tuesday July 4 2017
Lifting tonight WARM US UP EMILY STRENGTH Front Squat Tempo 1/1/1 10-10-10-10 @ 70-75% Accumulate :20sec L-sit hold in between each set of squats, hanging or on Kettlebells WOD 10 Minute AMRAP 1 rope climb 10 Handstand Pushups 15 Dumbbell Walking Lunges Tempo 2/0/1 ACCESSORY 2-3 sets 10 MSF deltoid raises 10 tricep presses, […]
MONDAY JULY 3 GYM CLOSED FOR classes,POTLUCK at 5:00pm
OPEN GYM TOMORROW JULY 3 FOR THE DAY, COME IN AND DO YOUR OWN WOD. GYM CLOSED FOR CLASSES FOR THE HOLIDAY AND EVENT…. COME IN FOR OPEN GYM TILL 3:00PM. OUR WEIGHT LIFTING EVENT STARTS AT 3:00PM, PLEASE COME OUT AND SUPPORT OUR CF FAMILY WHO DID THE ADVANCED LIFTING COURSE WITH CHRISTINE […]
Saturday July 1 2017
HAPPY CANADA DAY GYM OPEN FROM 9 – 11 AM SURPRISE AND IT’S NOT THE DECK OF CARDS