Tuesday September 3 2019

  WE ARE IN AND READY FOR CLASSES.  PLEASE USE THE FRONT DOOR AND SIGN IN,  THIS WILL HELP US SERVE YOU BETTER!  WE ARE ALL LOOKING FORWARD TO SEEING EVERYONE!       WOD SURPRISE

Monday SEPTEMBER 2 2019

REMEMBER NEW GYM IS OPEN SEPTEMBER 3 2019 CLASS IS CANCELLED TODAY DUE  TO STAT HOLIDAY, LABOUR DAY REMEMBER NEW GYM IS OPEN SEPTEMBER 3 2019 DOESN’T MEAN YOU GET A DAY OFF PLEASE   WOD at HOME  10 HILL SPRINTS 10 SEC WORK 50 SEC REST 100 HOLLOW ROCKS

Sunday September 1 2019

CLASS IS CANCELLED TODAY DUE TO  OUR MOVE TO 111- 15292 CROYDON DRIVE   ENJOY YOUR LONG WEEKEND   DAY OFF OR 21 15 9 CRAB GET UP  PUSH UPS  10 SEC SPRINTS  THEN GO TO  THE PNE  

SATURDAY AUGUST 31 2019

RIG BEING ATTACKED TO THE WALL… BIG THANKS TO JEFF, OLIVIA, MIKE, EMILY ELMER AND VINCE FOR ALL YOUR HELP WITH THIS PROJECT. IT WAS NOT EASY! CLASS IS CANCELLED TODAY DUE TO  OUR MOVE TO 111- 15292 CROYDON DRIVE   ENJOY YOUR LONG WEEKEND   DOESN’T MEAN YOU GET A DAY OFF PLEASE   […]

FRIDAY AUGUST 30 2019

    GYM is closed due to our move Doesn’t mean you don’t get to work out Go to 101 stairs and climb 8 x add 4 rounds of  8 push ups 8 jump lunges 8 dips off the stair 8 jump squats 

Thursday August 29 2019

LAST WORKOUT DAY TODAY GYM WILL BE CLOSED FROM AUGUST 30 – SEPTEMBER 2ND.   NEW GYM IS 111-15292 CROYDON DRIVE Warm up  10 ps banded pull across body  10 ps banded pushes in plank  10 roll ups with a weight plate  10 sec hold in lunge position 2x each leg  weak skill or missed […]

Wednesday August 28 2019

PRE CLASS WARM UP 1000m Row, then: 3 Rounds 10 DB Row/side (15/25) 10 Inch Worms STRENTGH  Bench Press or Push Jerk no split 8 8 8 8 8 …. CLEAN BAR FROM FLOOR alternate with Weight plate pull overs on floor METCON “ROBYN” 4 Rounds 50 Air Squats 10 S A BANDED Pull ……one […]

Tuesday August 27 2019

Ball Rack going in GYM CLOSED AUGUST 30 – SEPTEMBER 2, 2019 PRE CLASS WARM UP 3 Rounds 200m Row 30 Flutter Kicks 10 Push Ups Mobility  STRENGTH Push Press – 5x5x70% 1RM METCON  “Wondeful Wendy”  15m AMRAP 40 K B Swings (55/35) 50 Double Unders / 100 single skips  400m Run/ 200 m run […]

Monday August 26 2019

Warm up  6 cat cows 6 ps elbow openers in a kneeling position  T spine and lat release with peanut  Clock Planks .. both directions  shoulder warm up with bands  10 hollow rocks … foundation of the beat swing beat swing … think open and close shoulders … Strength   10 minute EMOM: 2 power […]

Friday August 23 2019

ROPE AND RINGS INSTALLED Warm up  10 dog dog with lat pull through  10 burpees 10 Kbell swings 10 ps band rotary pulls, outside hand on band  2 min squat hold ball release lats and tere minor and major    review Double Dumbbell snatch Dumbbell Complex – Double Dumbbell Snatch – YouTube   https://www.youtube.com/watch?v=MdSYwwpb87A ▶ 0:23 […]