Sunday fun day February 10 2019
Have you signed up yet ? “Tabata Painstorm” Get your station ready Seven Tabatas in minutes Tabata Thrusters (95/65 lb) 1 minute Rest Tabata Pull-Ups 1 minute Rest Tabata Cleans (135/95 lb) 1 minute Rest Tabata Ring Dips/ BENCH 1 minute Rest Tabata SL Deadlifts (100/55lbs) 1 minute Rest Tabata Handstand Push-Ups 1 […]
Monday February 11 2019
NO 6:00AM CLASS TOMORROW DUE TO THE SNOW WARNING …… PLEASE PLEASE PLEASE DO NOT WEAR SNOWY SHOES TO THE GYM….. WEAR WINTER BOOTS AND CARRY YOUR SHOES. Thank you. Getting in the OPEN spirit Warm up Line drill and empty barbell warm up “AIR FORCE” EMOM do 4 burpees after finishing your […]
Saturday February 9 2019
Give a warm welcome to Andrea Chen our new Physiotherapist, book in with Andrea at seasidephysio.ca or contact her at 604 781 8010 Team workout- divide reps as needed, 35-40 MINUTE CAP Coach chose A.) For time: 80 Row Calories or 120 cal bike 80 Wall Balls, 20/14 lbs 80 Toes-to-bars, toes to rings […]
Friday February 8 2019
Have you signed up yet ? Warm up 10 single arm banded pull back, on a single leg 10 ps plank banded pushed 10 banded good mornings Christine Girard snatch warmup Complex 5 Rounds 2 ps single wide arm single leg deadlift 1 Hang Power Snatch + 5 O/H squats Build to a Moderate […]
Thursday February 7 2019
KIDDOS CLASS TODAY AT 3:30PM Weak skill day Skipping 100 or 50 skips 100 or 50 alternating skips 100 or 50 left leg only 100 or 50 Right leg only 100 or 50 high knee Jump jump big jump Jump Jump D/U start linking D/U Try for Unbroken then […]
Wednesday February 6 2019
Warm up Line drills kneeling spine twists 10 ps 10 ps body weight curtsy lunges 10 Dbell hammer curls 10 Dbell bent over rows Strength Incline bench Press 5 5 5 5 5 AND incline bench rows 8 8 8 8 8 pull up ad 3 sec down Wod 20 minute emom 10 […]
Tuesday February 5 2019
Chipper Tuesday Are There Benefits To Chipper WODs? Chipper WODs challenge your endurance, strength, and mental resilience. Pushing past your comfort zone. FATAL 40 PLEASE DO 20 OF EACH FOR A SCALED VERSION !!! OR TEAM UP AND DO 20 EACH OR DO 4 ROUNDS OF 10 40 Wall Balls (20/14 lb) 40 Thrusters (95/65 […]
Monday February 4 2019
Wonderful Hero wod to start our week warm up 10 glut bridges 10 weighted pull overs in hollow rock position 20 mountain climbers 10 banded good mornings 20 walking lunges with MB torso twists review Clean and Jerk
Saturday February 2 2019
TEAM WORK MetCon 2 Person Teams (total reps per team) 100 Burpees 100 Pull Ups 100 Push Ups 100 Lunges Then: 800m Run Advanced 2 Person Teams (total reps per team) 100 Burpees 100 Pull Ups (CTB) 100 Ring Dips 100 Lunges (95/65) Then: 800m Run
Friday February 1 2019
IT’S THAT TIME AGAIN …… SIGN UP AND HAVE SOME FUN! Warm up 2x 10 per side banded pulls across body ( rotary move) 10 plank toes touches 20 hollow rocks 100 single skip Review clean Olympic Weightlifting 10m EMOM 2 Position Clean – Tall – Knee MetCon 12m AMRAP 10 Single […]