Thursday June 22 2017
Love this pic and this lady, Phae has done the impossible….Phae is living proof that, “YES” this can happen! Phae has now gone on to become a Certified Personal trainer and soon to be a Crossfit coach. Phae has helped many clients reach their full potential…..You rock Phae. 15 minute weak skill or missed […]
Friday June 21 2017
Release time….See you tonight Warm up 10 Mb buprees 10 Mb cleans 10 Mb squat toss in air 10 1 Mb burpee, 1Mb clean, 1 squat toss in air Choose 1rm bench press take 20 min 1 rm single leg deadlift , half of what you dl with no extra strain on the spine 20 […]
Tuesday June 20 2017
Lifting class tonight Warm up 10 DB hammer curls 10 DB jump squats 10 DB front squats 10 Db cleans band releases RM WEEK THRUSTERS 5 4 3 2 2 Workout: 7 minute AMRAP: 10 handstand push ups 5 squats cleans (175/115lb)MW Beginners do hang 2 – 5 minute rest – 7 minute AMRAP: 2x: […]
Monday June 19 2017
THIS WODS IS CALLED …. “JUST BECAUSE WE CAN” Don’t these three look so Handsome! Warm up stations 8 EMOM switch stations Every minute move to the next station with a peanut do a spine release with arms bent and above head moving towards and away from body. 3 position dowel on back and do […]
Saturday June 17 2017
Partner training today…. be here ! Teams of 3 Divide the work evenly with one athlete working at a time. Run together. 1 Mile Run 60 Goblet Squats 1.5/2p 60 Burpees 60 DB Shoulder to Overhead 35/50 800m Run 45 Goblet Squats 45 Burpees 45 DB Shoulder to Overhead 400m Run 30 Goblet Squats […]
Friday June 16 2017
6:00 am is a whole new world at that time! Coach Sarah has been with me for 12 years and keep those early bird at an amazing fitness level! Very Impressed but not suprised! You rock Sarah, gym wouldn’t run so smoothly without you! PRE CLASS WARM UP 800m Jog -or- 1000m Row Stretch […]
Thursday June 15 2017
This is my son Bret training for the RCMP exam which he passed with flying colours and the physical, he rocked it! This SAQ training Works and thanks Pavneet for explaining Bret the rope! weather permitting outdoor curcuit 15 minutes of weak skill or missed strength METCOM 20 minute emom odd minute outdoor circuit […]
Wednesday June 14 2017
Release class tonight see you all there Strength Bench Press, look in your books for your 5 rm and add some weight 7 x 7 alternate ME hangs from rig, step into the hang position of hold. Arms are in a bicep hold position WOD AMRAP in 20 minutes: 10ps front rack walking lunges […]
Tuesday June 13 2017
One of our favourite men! You Rock Chris Lifting tonight Warm up 3 Rounds 200m Row 12 Air Squats 10 Stiff Leg D/L (45) 8 Push Ups hip and shoulder mobility with bands STRENGTH Back Squat – 5sets ×8reps – Small Increase alternate 10 banded pull backs METCON 5m AMRAP 10 Overhead Squats (135/95)(95/65)(MW) […]
Monday June 12 2017
OUR LOVELY SARAH IS COACHING THIS AM AND EMILY IS COACHING TONIGHT WARMUP 3 Rounds 200m Row 12 Air Squats 10 Stiff Leg D/L (45) 8 Push Ups/ 10ps banded clam METCOM 21 15 12 9 3 sec hold front squat MB torso twists on mat METCON 20m EMOM A) 5 Thrusters […]