Thursday June 7 2018

BBQ tonight at Jeff and Olivia house after the 6:00pm wod … They are supplying the chicken, please bring a dish to share. Address and more details on the board  Weak skill Thursdays or missed wod! Remember mobility is a weakness… spend time before, after or during open gym to mobilize  Missing this person or…

Wednesday June 6 2018

Classes start at 6:00 am to 6:00 pm finishing with mobility and trigger release, if you can’t make it to the wod come for the release.  Warm up  200 m run  10 ps walking lunges with torso twist 10 banded pull backs 10 ps cross body banded pulls in lunge position  warm up BEAR  Bear…

Tuesday June 5 2018

PLEASE FILL OUT A SURVEY SO WE CAN SERVE YOU BETTER!   HYPERTROPHY TRAINING …. HELLO HAMMER CURLS  LIFTING TONIGHT AT 6:00PM WITH RACHEL  Chipper Tuesday  WOD 2: 2009 CrossFit Games Chipper Weights listed are for elite-level men/women; you’ll likely need to scale these back. 15 barbell cleans (155 pounds/100 pounds)MW 30 toes-to-bars/ HANGING KNEES…

Mays no sugar or alcohol challenge

CONGRATULATIONS TO ALL WHO DID THE MAY CHALLENGE.  It was a lot harder in the beginner to creat new behaviours, but once adopted they should come easier.   I know a lot of you have lost fat, fell less bloated and just feel good!  Adapt this new lifestyle so you don’t lose the gains you…

Monday June 4 2018

It’s that time …. Please fill out a survey and let us know how we are doing and how we can do better!  Once they are done, myself and the coaches will review and implement changes.  Some changes might not be till September due to summer months having low attendance but we are listening …….…

Friday June 1 2018

  WE MADE IT THROUGH THE WEEK !! Day 4 of Hypertrophy training cycle  Warm up  10 x lat pull on rig…. please make sure thumb is wrapped around rig…only as strong as your grip! 10 x squat with banded pull backs.. arm going straight up  10x banded shoulder retractions facing away from rig  …