Sunday May 26 2019
PLEASE LOOK BACK IN YOUR BOOKS TO NOVEMBER 25 Two words today GRIFF, ULTIMATE HEROS, READ THEIR STORIES AND WOD….. JUST HELL! “In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his […]
Friday May 24 2019
CARDIO, CHIPPER AND EMOM ….. WHAT FUN …. Wod 1 4 rounds: Row 500m-Run 400 Rest 3 minutes Wod 2 40 db deadlifts 30 db hang power cleans 20 db front rack lunges 10 db thrusters (35/25lb) Wod 3 10 minute EMOM: Alt. pushups+ slamballs or wallballs (20/14lb) + kb swings (53/35lb) *For […]
Thursday May 23 2019
FUN AT FESTIVUS ….. WAY TO GO JEFF AND OLIVIA Weak Skill Day … What have you been working on? Have you mastered it? If no Keep at it before moving on to another weak skill ! 12 MINUTE EMOM DO 2-3 reps and wait for the next minute, EG. T2B do 2-3 […]
Wednesday May 22 2019
Check out this action shot….. Amazing Warm up 10 partner mb toss 10 partner mb side toss, right and left side 10 banded shoulder circles 10 ps tall plank single arm rows 10 alternating push up openers on Mb release hips Strength 1/ 1/ 4 Back squats 5 5 5 5 5 10 min Emom […]
Tuesday May 21 2019
Strength SL Deadlifts: 5×8 @ 65% alt Superset with 8/leg front foot elevated db lunges (front foot on 45lb plate) Chipper 50 side box step overs 40 wall ball 30 weight plate drags across room 20 Db cleans 10 rotational planks right and left …. no burpees in this wod!
Sunday May 19 2019
PLEASE LOOK BACK IN YOUR BOOK TO NOVEMBER 18 2018 ? HOW DID YOU DO ? Pick one you have not done yet ! if picking Linda or Chelsea I strongly suggest you only do one or the other. Do Fran and Karen together 🙂 Choose “Linda”, “Karen, Fran” or Chelsea ! OH […]
Monday May 20 2019
Facility will be closed Monday May 20 for the May long weekend. See everyone Tuesday May 21 2019. Enjoy your family and friends Victoria Day in 2019 In 2019 the Victoria Day holiday is on Monday, May 20. Victoria Day is a Canadian statutory holiday celebrated on the Monday preceding May 25 in every […]
Thursday May 16 2019
WEAK SKILL DAY Warm up 10ps single leg hops 2x bear crawls 10 hanging lat pull downs 10 shoulder retractions on floor in plank 10 v sits 10 super man release WEAK SKILL DAY PICK A WEAK SKILL WITH A EMOM CLOCK USING 30 SEC OF WORK AND 30 SEC OF REST. WOD: […]
Wednesday May 15 2019
love these guys WARM UP 10 banded straight arm circles 10 hammer curls, band under feet 10 banded tricep press, band under feet 10 sp sl band pull flexion and extension warm up dl, cleans STRENTGH 5 BOTTOM UP SQUATS ALT 10 PS LANDMINE PRESS WOD 1 5 rounds: In 2 mins do: […]
Tuesday May 14 2019
PARTNER CARRY…. HARD WORK AND A WHOLE LOT OF FUN HERO WOD “JUSTIN” CHIPPER For time: Run, 800 m — then — 2 rounds of: 50 Burpees/ 1/2 burpees and use a box 40 Pull-ups/rings/ 30 Pistols 20 Kettlebell Swings, 1.5/1 pood 10 Handstand Push-ups — then — Run, 800 m U.S. Marine […]