Tuesday April 25 2017
LIFTING CLASS TONIGHT Summer is on # 9 of the HS WALK progressions fun fun fun Warm up 8 hanging shoulder retraction 8 hanging lat pulls 8 swing using above muscles 1 wall walk and hold 30 sec banded shoulder work SKILL Handstand Walks, green is scaled and red is advanced…. DO NOT go to […]
Monday April 24 2017
ORIGIANL JOES OUTING PRE CLASS WARM UP 400m Jog, Then: 2X 20 Inchworms + 1 Push Up 15 Ring Rows STRENGTH BENCH Press – 3 3 3 3 3 3 , look up your 3 rm – High Tempo Alt with Max effort pull ups, record new score METCON 5 Rounds 20 KBSwings (55/35) […]
Saturday April 22 2017
TEAM TRAINING WARM UP – SURPRISE 25 x 25 meter shuttle run (25 meters down and 25 meters back is 1 rep) 3 feet in 1 meter or 1 large walking step 3 rounds for time 25 Heavy Wall Balls – 25 Strict Pull-ups 25 x 25 meter shuttle run (25 meters down and 25 […]
Friday April 21 2017
PRE CLASS WARM UP 1000m Row 20 Deadlifts (45/35)15/25 15 Front Squats (45/35) 20 Push Press (45/35) Coaches teach moves with dowel Strength take 15-20 to find your 1rm snatch alternative is kettle bell swing OLY LIFTING 7m EMOM, if you find there is too much time in-between please do bar burpees..fun fun fun […]
April 20 2017
Hey I wanted to send one final reminder that the early bird price for The Movement Fix Workshop coming to Vancouver, BC ends tomorrow! Details and registration for the event can be found here: http://themovementfix.com/vancouver-bc-2017/ Have a great weekend, Ryan MESSAGE FROM RYAN EARLY BIRD SPECIAL ENDS TOMORROW PLEASE SIGN UP NEED TO FILL 4 MORE SPOTS
Wednesday April 19 2017
Mobility and release class today…….. Is anyone tight? Warm up Dbell windmills 5 ps Dumbbell Windmill – YouTube ▶ 0:28 https://www.youtube.com/watch?v=2r0a2QE_CFM 12 single leg bicep curls switch after 6 12 renegade rows 12 pull overs, lying down active mobility for legs and arm extension Strength 5 4 3 2 11 Clean & Jerks change weights […]
Tuesday April 18 2017
LIFTING CLASS TONIGHT, COME OUT LEARN YOUR LIFTS Warm us up Emily 🙂 STRENTGH O/H SQUATS 5 4 3 2 2 2 / front or back squats ALTERNATE WITH 10 KETTLEBELL SWING (RUSSIAN) WOD 3 rds 5 pull ups/ rings/ bands 10 box pistols 200 m run 3rds 10 wall balls/MW 10 slam balls/MW […]
Monday April 17 2017
HAPPY EASTER MONDAY FACILITY HAS OPEN GYM TODAY FROM 8:00 AM TILL NOON. NO CLASSES HAPPY EASTER MONDAY FACILITY HAS OPEN GYM TODAY FROM 8:00 AM TILL NOON. NO CLASSES
Saturday April 15 2017
Saturday Instructions Saturdays are a day for fun partner workouts. B Partner Workout – For Time PLUS an E4MOM unless your rowing, run 200 m with your mball 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: – Pull-ups – Wall Balls 12, 11, 10, 9, 8, 7, […]
Friday April 14 2017
GYM IS CLOSED GOOD FRIDAY AND EASTER MONDAY …. SEE YOU ALL ON SATURDAY FOR THE 9:00AM FOR OPEN GYM AND 10:00AM WOD AND Tuesday APRIL18.