Wednesday November 13 2019
AMAZING SUSHI AFTER THE LAST FRIDAY NIGHT LIGHTS Warm up ball butt release 2 min per side t- spine opener (peanut) work top down. STANDING PEC RELEASE 10 ps sots press (small weights, look where your turning) 3 rounds battle rope row hanging shoulder retractions Bottom up Bench press, start at bottom, keep your 5 […]
Tuesday November 12 2019
TUESDAY AFTER LONG HOLIDAY CAN BE A REGULAR WOD WHICH IS “MURPH” “MURPH” 1 MILE RUN 100 PULL UPS 200 PUSH UPS 300 AIR SQUATS 1 MILE RUN TREAT THIS LIKE 20 ROUNDS OF CINDY
Sunday November 10 2019
NO CLASS TODAY WHEN A HOLIDAY FALLS ON A MONDAY AND AS IT THE MOST IMPORTANT DAY OF THE YEAR TOMORROW REMEMBRANCE DAY WHERE OUR HEROS FOUGHT AND DIED FOR US IN THE LINE OF DUTY YOUR WORKOUT TODAY IS TO FIND A MEMORIAL AND REMEMBER.
Monday November 11 2019
NOVEMBER 11 IS A HERO WOD WE DO EVERY YEAR TO HONOUR OUR WAR VETERANS FOR DIEING FOR US IN THE LINE OF DUTY. THIS WOD HURTS, THAT’S THE POINT! TODAY WE WOD WITHOUT COMPLAINING JUST REMEMBERING. OPEN GYM FROM 9:00 AM – 11:00 AM TO DO THIS WORKOUT WOD AT 10:00AM […]
Friday November 8 2019
LAST 20.4 WOD. PLEASE COME OUT TO CHEER YOUR TEAM ON AND/OR DO THE WORKOUT! ORDERING SUSHI TO FOLLOW! EVERYONE DO 20.4
Saturday November 8 2019
EMOM every 5 minutes STOP and do a floater more Partner WOD: 100 double unders/ 200 singles 30 thrusters (95/65lb) Run 400m 30 toes to bar/ rings/toe to dowel on floor Run 400m 100 pushups/snake or target Run 400m 30 toes to bar Run 400m 30 thrusters (95/65lb) 100 double unders *Split […]
Thursday November 7 2019
Toe to rings WEAK SKILL DAY OR REST Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then beat swings. Recipe […]
Wednesday November 6 2019
WOW! This colourful lady has been coming to the gym since it opened in 2005, training with Coach Sonia. Harriet you rock! Harriet told me she wore the costume so she didn’t have to work hard! I wonder how that worked out??? Warm up ball butt release 2 min per side t- […]
Tuesday November 5 2019
Conditioning “The Joker” For Time: 1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes to Bar, 8 Deadlifts 4 Toes to Bar, 7 Deadlifts 5 Toes to Bar, 6 Deadlifts 6 Toes to Bar, 5 Deadlifts 7 Toes to Bar, 4 Deadlifts 8 Toes to Bar, 3 Deadlifts […]
Monday November 4 2019
CONNORS LOVELY WIFE LAUREN DOING THE BALL TOSS IN A SUPINE POSITION ….SO FUN AND EFFECTIVE Warm up 2X 20 walking banded hip openers ( band above knee ) 10 glut bridges with fitness circle 10 ball tosses in supine position then 2x crab walks 2x bear crawls with cone on back Big […]