Friday November 10 2017
Warm up 3x S L box sits 10 ps banded 4 push up then band release pecs , use small ball for upper ribs 2 min side practise snatch work with a dowel 10m EMOM 1 Snatch Grip Shrug Pull jump … get off the floor 1 Snatch (Heavy) or bench press 5 x 10 […]
Thursday November 9 2017
One of the best pitures ever, Michelle doing she winning snatch. Michelle qualified for the provincials with her great preformance that day ! WARM UP ROXANNE and burpees Weak skill 15 min or 30 or Strength for 15 min or 30 wod nft, and do as many times as you can with time cap being […]
Wednesday November 7 2017
Here is the picture from PEACH ARCH paper the morning of our run…. we are missing a few peeps, but we got most of us! Warm up release shoulders, hips and pecs 10ps rotary pull, band high, knee outside 10 ps towel drags (Hamstring) 10 MB core rotation to partner warm up the clean […]
Monday November 6 2017
Happy Monday Morning Classes start at 6:00am with Rachel and end at 6:00pm tonight, can’t make a class drop in to open gym. WEAR LONG SOCKS Skill and Strength today Warm up 6 cat cow 10 wall angles 10 wall facing slides use bands to pull apart hands 10 min of rope climb!!! if you are […]
Saturday November 4 2017
Team Training Day SURPRISE Thinking about you Maria and Scott is in our prayers!!
Friday November 3 2017
STRENGTH Complete a set every 2 minutes for 12 minutes of the following complex: (6 sets) Squat Clean Thruster (cluster) Front Squat 2 Split Jerks Scaled Power Clean + Thruster Front squat 2 Shoulder to overhead WOD Amrap in 12 minutes : 200 meter run 12 toes to bar 9ps DB Deadlifts split stance […]
Thursday November 2 2017
Kiddo’s class today at 3:30pm Weak skill or missed strength wod 20 min AMRAP or 5 sets 8 ps-10 S L Bicep curls 10 tricep presses on the rings 10 Medial deltoid raises 10 floor superman holding small weights 20 sec ps held ISO Lunge holds RDL split stance deadlifts
Wednesday November 1 2017
Classes start at 6;00am with Sarah and finish at 6:00pm with trigger release and mobility ……. Warm up release shoulder girdle, butt and hips run 400 m 10 ps side kneeling band pulls from top.. move chest and shoulders 6 push up and hover for 3 sec do not turn turn wall sits with […]
October 31 2017
HAPPY HALLOWEEN NO CLASSES TONIGHT DUE TO HALLOWEEN FUN! Open gym and 9:00am class running as usual Surprise wod today
Monday October 30 2017
Monday fun day Warm up release practise Man Maker with out weights Line drills 1:31 Man Maker Badger Crossfit 2.2K views STRENGTH Press Complex 5 sets: 3 Strict Press 2 Push Press 1 Push Jerk *rest as needed between sets WOD For time: (13 minute time cap) 6 – 9 – 12 – 9 […]