SundayMarch 15, 2020 Fun day home workout # 2
THIS WORKOUT COMES TO YOU FROM, COACH, NURSE, COMPETITOR OF OLYMPIC LIFTING, GREAT STORY TELLER KINESIOLOGIST, HOT MAMA OF A MONSTER DOG AND SO MANY CERTIFICATIONS, OUR ONE AND ONLY ……… RACHEL HENDRY Warm Up ….. this warm up is a workout !! 30s of each move – 3 rounds High knees Butt […]
Saturday March 14 2020 Home Jam # 1
THIS HOME WORKOUT COMES TO YOU FROM THIS AMAZING POST PARTUM HOT MOM, RMT, ATHLETE EXTRAORDINAIRE…… EMILY BRUNNER WARM UP Warm up: – glue stretch – 5 minute walk or jog around your neighborhood – soldier walk – quad stretch EMOM: For 12 minutes, set your timer on your phone and pay attention so […]
NOW Friday March 13 2020
IMPORTANT INFORMATION ABOUT COVID-19 Hi everyone, As things stand, the corona virus is in full force and doesn’t seem to be diminishing any time soon. For the health and safety of you, your family members, the public, we as a collective of coaches have decided it would be the best thing to […]
No class Sunday March 15 2020
SORRY FOR THE INCONVENIENCE, THERE WILL BE NO CLASS OR OPEN GYM THIS SUNDAY MARCH 15, 2020, DUE TO THE DEMOLITION TEAM STARTING THIS RENO! IF YOUR BORED COME BY AND SAY HI WE ARE STARTING IN THE AM.
Friday March 13 2020
It’s Friday WARM UP 10 glut bridges with a long level (hamstring) 10 glut bridges with a short level ( quad ) 5 cat cows 10 thread the needle 10 plank to toe touch 10 good mornings banded 10 O/H squat foam roll posterior chain Strength PENDALY ROWS 8 8 8 8 8 ALTERNATE […]
Thursday March 12 2020
Warm-Up: 6 big shoulder exercises 6 ps lateral lunge to cross behind 12 side to side bounds 8 ps wall hip openers ….stay long, feet on wall 12 side to side seated hip openers, knees flop side to side 6 ps arms reaching side to side in frog bridge position Hollow rocks !! Skill EMOM […]
Wednesday March 11 2020
Warm up Big 6 banded Shoulder strengtheners 15 per side rig hamstring moves foam roll posterior chain DL Foam roll posterior chain DL…… fBack is still ached use blocks and do not go to the floor. Strength Dead lift *Take 15 minutes to work to a heavy set of 3 and 2. while waiting […]
Tuesday March 10 2020
Scaled in green for nothing overhead peeps “AIR FORCE” EMOM Every minute on the minute do 2 burpees then chip away ! 20 thrusters (95-65lbs) scaled front or back squats 20 sumo dl (95-65lbs) 20 push jerks (95-65lbs) banded squat and push 20 O/H squats (95-65lbs) Front or back squat 20 front squats (95-65lbs) […]
Monday March 9 2020
NEW SIGN UP SHEET FOR 5:45 AM CLASSES FOR SPRING BREAK. PLEASE SIGN UP AND LET YOUR COACHES KNOW YOU WILL BE AWAY. Warm up 20 using dowel – 3 point curtsy lunges line drills ball release lats and rear deltoid Bounce balls slams outside 200 m Practise and review clean with dowel FUN […]
Sunday March 8 2020
LOOK BACK IN YOUR BOOK TO October 27 2019 Do Open 19.1 and Nicole or Open 19.1 and Amanda Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots( chest throws) 19-cal. row M 20-lb. wall ball to 10 ft. W 14-lb. wall ball to 9 ft. […]