Saturday February 17 2018
Saturday class so fun Teams of 2 or 3 FUN FUN FUN CLUBS air squats DIAMONDS – lunges HEARTS push ups SPADES – kettlebells swings ACE 400 m run KING 10 burpees QUEEN 100 skips JACK 10 pull up/ rings CLUBS air squats DIAMONDS – lunges HEARTS push ups SPADES […]
Friday February 16 2018
Couple of cuties Warm up 2 -3 x 6 S A pushups use snake option, start in snake 1 hand behind your back 20 jumping jacks strict rings hold 20 sec 2 wall walks 200 m run with mb Strength Incline Bench Press x 5 Warm up to challenging 5 and perform same weight across […]
Thursday February 15 2018
Warm up Banded Shoulder work 10x each position 10 catcow 6 bird dog banded glut walks banded hand walks Strength E90S 6 rounds 8 Strict Press (Moderate weight) 5 Strict Pull up Remaining time is rest “Vince” 4 rounds 10 Powersnatch 75/45 8 burpees over the bar 6 min cap Rest 2 mins […]
Wednesday February 14 2018
HAPPY VALENTINES DAY Warm up 10 ps walking lunges with MB torso twists Kneeling facing away from rig, in quad position band presses. Lift knees 1 inch off ground for intensity kneeling band pulls across body from low, knee faces rig from plank …2 wall walk holding on wall for 10 sec 10 swings […]
Tuesday February 13 2018
CHIPPER TUESDAY AND LIFTING MIKE CRUSHING IT Chipper Tuesday by Emily SURPRISE WOD ….. DO NOT NEED SOCKS TODAY……. SMILES AND A GREAT ATTITUDE !!!
Monday February 12 2018
BC FAMILY DAY LONG WEEKEND HOUR Just a reminder that we will be closed on Monday, February 12 for Family Day! Friday, Feb 9 – regular hours Saturday, Feb 10 – regular hours Sunday, Feb 11 – closed Monday, Feb 12 – closed Go play outside!
Friday February 9 2018
Jas is enjoying saying hello to Phae new doggie, “TOBY” Toby was a rescue dog and is now is loving hands. Warm up ball release shoulder girdle, lats, tere major, minor, subscap, upper trap…. spent 45 sed each area 8 depth jumps off small box walking plank push ups angel and inner thigh releases […]
Saturday February 9 2018
Teams of 2 or 3 … both partners train at the same time… do all 5 rounds make down time. Do skipping while waiting for the whole group to finish before moving on to the next wod 5 Rounds Surprise E3MOM 10 Push press DBells MW 10 Alternating Pistols 5 Rounds 200m Run 20 No […]
Wednesday February 7 2018
RELEASE CLASS TONIGHT …SEE YOU ALL THERE Warm up 10 ps SA banded pushes 10 SL banded rows 10 ps SA band pushes in quad position facing away from rig 10 bar DL foam roll Posterior chain 10 bar DL foam roll Posterior chain Strength 21-15-9 tempo 2/0/2 Bench Press 10-10-10 5 ps single […]
Tuesday February 6, 2018
Lifting tonight, check out Marks wrists and knuckles, it’s okay to have them slightly bent over while pushing to the ceiling. Warm up 10 hanging lat retractions… this will initiate your swing if you are doing it right. 10 band pull back targeting low traps. Arms pulling straight up […]