Tuesday August 13 2019

  BIG HAPPY BIRTHDAY TO THIS BEAUTY INSIDE AND OUT!  SUMMER STARTED COMING TO WORK WITH ME WHEN SHE WAS 10 AND STARTED DOING CROSSFIT WHEN SHE WAS 14.   TODAY TURNING 21, SUMMER IS COACHING CROSSFIT AND TAKING HER PT. CERT MOST IMPORTANTLY SUMMER IS NOW A SUCCESSFUL REALTOR AND ONE HECK OF A […]

Monday August 12 2019

OH YA it’s  Monday and someone is very happy, join Jas tonight for yoga stretch at 7:00pm !  WARM UP – MOBILITY Quick dynamic warm-up, hip/trunk/thoracic rotations Pre-squat hip openers + squat prep with bands….  Strength 1 1/4 quarter BACK SQUAT In 20 minutes, warm-up and complete 4 working sets of back squats: 10, 8, 6, […]

Sunday August 11 2019

  “CHELSEA” CROSSFIT BENCHMARK WOD EMOM in 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats Scaling For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure. Beginner […]

Saturday August 10 2019

Partner fun  Shuttle runs are a popular training technique for sports which involve short bursts of speed. They help develop your acceleration, speed and your anaerobic fitness. Firstly, place a marker at 10 metres (m), 20m, and 30m. STEP ONE. Run to the 10m mark first, touching the floor and running back to the start line. […]

Friday August 9 2019

SURFING  INTO THE WEEKEND with…. YA!     WARM UP 2-3 mins running Hamstrings, single leg RDL’s, glute bridges Kick up to handstand or wall walk + holds DEADLIFT X 5  start @ 60-65% of 1RM and build to a heavy but safe 5 for the day Alt. E90SECS x 5 sets of each: 1) […]

Thursday August 8 2019

Weak skill day   Weak skill 15   wod Pick 1 or 2 or 3 Hill sprints 10 x 10 sec ALL OUT EFFORT 50 sec recovery Bike Sprint 10 sec ME 10 sec recovery for 5 min Rowing sprints 10 sec ME 20 sec recovery for 1000m  

Wednesday August 7 2019

 SUMMER TIME FUN …… NOW BACK TO WORK   Warm up Line drills  10 down dog to plank  run 400  release hips, ankles and wrists, if shoulders issues do landmine in a lunge pos. Strength Split Jerk 80%  2 2 2 2 2 …. alternate lunge splits alt. SLDL  10 ps DB or KB …..MW […]

Tuesday August 6 2019

Great Job Ladies !!  Looking fierce Warm up 10 banded good mornings 10 banded pull backs 10 naked bar DL foam roll posterior chain 10 naked bar DL 400 m run with small mb  A. EMOM   16 x  minutes (4 sets of each) Station 1 – Sumo Deadlift x 8 reps Station 2 – […]

MONDAY AUGUST 5 2019 CLOSED FOR STAT

CLASS IS CANCELLED TODAY DUE B.C STAT  HOLIDAYS    ENJOY YOUR LONG WEEKEND   DOESN’T MEAN YOU GET A DAY OFF PLEASE   WOD STAIRS FOR 30 MINUTES

SUNDAY AND MONDAY AUGUST 4, 5 GYM CLOSED

CLASS IS CANCELLED TODAY DUE  TO B.C DAY   STAT HOLIDAY DOESN’T MEAN YOU GET A DAY OFF PLEASE   WOD at HOME  10 HILL SPRINTS 10 SEC WORK 50 SEC REST 100 HOLLOW ROCKS