Thursday May 17 2017
Mobility and trigger release tonight! Hope to see everyone there…. WEAR SOCKS Warm up 10 air squats 10 ps side lunges, check form, knees inline with ankle, wide stance and heel up on back leg 2 wall walk with 10-20 sec holds lat and pec release with ball 1 min per side Banded […]
Tuesday May 16 2017
Lifting tonight Warm up 10 ps single leg walking DL 10 mb push up side to side 10 burpees 10 s l jumps 2x gym walking hip openers 10 banded good mornings same band lying down stretch, not attached to rig Strength SUMO DL 5 5 4 3 2 1 alternate with 8 high […]
Monday May 15 2017
6:00 am …….Looking good gang! FIRST WEEK OF 1 RM STARTING TODAY Warmup 200 m run 10 burps with full push ups 10 duck walk band stretch legs and pecs 10 bar back squats posterior chain release Strength Bench press 5 5 4 3 2 1 and Front squat 5 5 4 3 2 […]
Saturday May 13 2017
WE NEED TWO MORE MEMBERS TO SIGN UP FOR MONDAY Hi Members, you may or may not know, Christine Girard is teaching 2 programs for us. The first on is May 15, 7-8pm at gym. This program is for advanced Lifters, or members that have gone to Christine class at least 10x. You will […]
Saturday May 12 2017
PARTNER WOD Come out and play with us E3MOM WEATHER DEPENDING OUTSIDE MUD RUN CURCUIT Burpees Dumbbell Walking Lunges (per leg – 54-42-30-18 total reps) Box Jump Dumbbell Squat Clean Burpee Box Jumps Dumbbell Thrusters **Perform 27 reps of all movements in order, then proceed to 21 reps of all movements, then proceed to […]
Thursday May 11 2017
Sign up Sheets on Wall! Next few Saturdays will be preparing you for the Mud Runs…..Fun Fun Fun JUN 10-11, 2017 VANCOUVER SPRINT/SUPER WEEKEND MOUNT SEYMOUR, NORTH VANCOUVER . 2016 RACE 2015 race Weak skill 15 or 30 min, did you know that cardio is a week skill, just saying…… Warm up outside !!! WOD “Sweat fest […]
Wednesday May 10 2017
METCONs x2 1 Mile Run/600 M run or row 21 KB Swings (70/53/MW 21 Goblet Squats (53/35)MW 800 Meter Run/400 M run or row 15 KB Swings (70/53) 15 Goblet Squats (53/35) 400 Meter Run/ or row 9 KB Swings (70/53) 9 Goblet Squats (53/35) 3. Stamina Conditioning EMOMx10 Odd: 15 Cal Row Even: 10 […]
Tuesday May 9 2017
2017-05-08 13:57:39 Lifting class tonight …….. Warm up circuit line drill plus CW Shoulder retraction work on rig banded leg work Strength Front Squat Pause 5 sec at bottom 50% 1rm 5 5 5 5 5 Gymnastics Conditioning 3 RFT: 5 strict HSPU or 10 sec holds on wall 10 Burpee Box Jump-overs/ jump ons […]
Tuesday May 8 2017
Christine Girard is coaching Lifting Tonight ….This will be one of the last opportunities to see her before they Move June 10 :(:( Warm up 10 ps single leg walking DL 10 mb push up side to side 10 burpees 10 side to side lunges 2x gym walking hip openers 10 banded good mornings […]
Saturday May 6 2017
Partner Workout – 30 minute AMRAP ★ 800 meter run (both partners perform) 3 rounds of: 12 pull-ups 24 pushups 48 wall balls 800 meter run (both partners perform) 3 rounds of: – 12 pull-ups – 24 pushups – 48 wall balls 800 meter run (both partners perform) **Cap workout at 30 minutes **Only 1 […]