Saturday November 18 2017
Athletes start at any station. Team of 2 Continue to next station in order. Rest/Transition 1 minute Station 1- AMRAP 5 minutes (Everyone) does 250 skips Rest/ Transition 1 minute Station 2 – AMRAP 5 minutes 50 Double Unders/ 100 single skips 20 Push-ups/ 10 pushups Rest/Transition 1 minute Station 3 – AMRAP 5 Minutes 20 Wallballs […]
Friday November 17 2017
Throw back Friday Warm up 40 high knees 20 squats 20 mountian climbers 40 high knees 10 push ups 20 plank leg raises 40 high knees 20 flutter kicks 20 hollow rocks mobility for snatch and demo moves STRENGTH 12 Minute EMOM: Ever minute for 12 minutes complete 1 Power Snatch + 1 Full […]
Thursday November 16 2017
KIDDOS class today WEAK SKILL 15 OR 30 MIN OR 1-2 MISSED STRENGTH IF DOING 15 MIN OR ABOVE PLEASE DO METCOM BELOW METCOMS 6 minute AMRAP 1000 Meter Row Max Rep Burpees ACCESSORY 3-5 Sets: 10 Bicep Curls 10 Tricep Extensions , standing 10 Weighted torso twists, seated 10 medial R 10 […]
Wednesday November 15 2017
MEET HENDRY Warm up 20 single leg deallifts with Kettle bell 10 ps pistol squats holding onto rig 20 torso twists with kettle bell 10 bicep curls 10 bench dips 20 climbers 4 cartwheels Mobility for cleans and clean warm up Squat Clean 2 x 3 @ 50% 2 x 3 @ 60% 2 x […]
Tuesday November 14 2017
Lifting tonight, please show up before stretch Warm up 40 squats 20 shoulder taps 100 skips 5 bottom up push ups band release hips and ankles STRENGTH Tempo Front Squats 5 x 5 (115/75)/MW [5 1 X 0] down 5, hold 1, explode, 0 pause WOD “Annie” For time: 50 – 40 – […]
Trophy Saturday November 11 2017
Team of 2 30 min cap Divide work evenly with only one athlete working at a time. Run together. Start with a 20 Mountian climbers or jumping jacks then do them again every 5 minutes. Go in order. Complete one exercise before moving on to the next. 20 moutian climbers 99 Box Jumps 20″/24″ 99 […]
Friday November 10 2017
Warm up 3x S L box sits 10 ps banded 4 push up then band release pecs , use small ball for upper ribs 2 min side practise snatch work with a dowel 10m EMOM 1 Snatch Grip Shrug Pull jump … get off the floor 1 Snatch (Heavy) or bench press 5 x 10 […]
Thursday November 9 2017
One of the best pitures ever, Michelle doing she winning snatch. Michelle qualified for the provincials with her great preformance that day ! WARM UP ROXANNE and burpees Weak skill 15 min or 30 or Strength for 15 min or 30 wod nft, and do as many times as you can with time cap being […]
Wednesday November 7 2017
Here is the picture from PEACH ARCH paper the morning of our run…. we are missing a few peeps, but we got most of us! Warm up release shoulders, hips and pecs 10ps rotary pull, band high, knee outside 10 ps towel drags (Hamstring) 10 MB core rotation to partner warm up the clean […]
Monday November 6 2017
Happy Monday Morning Classes start at 6:00am with Rachel and end at 6:00pm tonight, can’t make a class drop in to open gym. WEAR LONG SOCKS Skill and Strength today Warm up 6 cat cow 10 wall angles 10 wall facing slides use bands to pull apart hands 10 min of rope climb!!! if you are […]