Saturday November 2 2018
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. Runto the 10m mark first, touching the floor and running back to the start line. […]
Thursday November 1 2018
weak skill How is the pull up and HSPU or regular pushups going? Feeling confident? Move on to the next level in your skill or do your own WEAK SKILL. Throwdown action 2018 event 2 (b) 18-12-6 Triplet…….synchro… 15 min time cap 6 Rounds for time of the following 18 […]
Tuesday October 30 2018
One more sleep to Halloween!! 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 October 29 2018
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 October 28 2018
These TWO amazing heroes gave their lives in the line of duty!! Choose your wod today while remembering someone died for their country to make it a better place for our future! Fireman, soldiers, police all RUN TO DANGER as we run away… INCREDIBLE. Remember to buy you poppies. Hero WOD Sunday“Daniel”With heavy hearts we dedicate this […]
Saturday October 27 2018
First Adult Female, over 18 to cross the finish line in the peace arch great Pumpkin run! Way to go Jasmine! Teams of 2 or 3 ……do all wods ……while one athlete is doing the wod the other athlete is doing the below then switch back to where you left off in the wod! […]
Friday october 26 2108
Some of the Fraser Valley throw down cheerleaders, thanks everyone for coming out to support our amazing coach and athlete Emily, and Team mate Lindsay. WARM UP – MOBILITY Dynamic warm-up + stretch, forearm, ankle release Dowel warm-up: Power clean + Push press / Push Jerk / Split jerk Strength Clean @ Jerk, use […]
Thursday October 25 2018
OUR EPIC PICTURE FROM THE RACE…. SO FUN AND SUCH A GREAT GROUP I AM BLESSED AND GRATEFUL TO KNOW! WE ARE SO FORTUNATE. Weak Skill 15 or 30 min Pull ups or HSPU use progressions as your warm up today Or pick your own weak skill Metcom while the weather lasts […]
Wednesday September 24 2018
Release tonight at 6:00pm… Max effort pull ups 5 rd NFT alternate with heavy weighted step ups 5 ps weighted, single arm / rings bands or negatives For Time (Comp) 25 Left Arm DB Snatch or Thrusters 35/50- 20/35 25 Right Arm DB Snatch or Thrusters 100 Double Unders/ 150 SS 15 Left Arm DB […]
Tuesday October 23 2018
Event #4: The LumberJack REC INDIVIDUAL 8 Min time cap, STOP RECORD TIME AND DO Another 10 min. 25 Shoulder to Overhead 95/65lbs, use BDells if any shoulder issues or landmine presses 4 Rope Climbs to 15’ 60 Wall Balls 20lb/10ft, 14lb/9ft 45 Burpees to Plate, advance plate every 15 reps *penalty option 40 […]