Sunday September 8 2019
LOOK BACK TO JANUARY 19 2019 “KELLY” 5 Rounds For Time 400 meter Run 200 M 30 Box Jumps (24/20 in) MH 30 Wall Ball Shots (20/14 lb) MW “Kelly,” one of CrossFit’s classic,“Girls” workouts, was first posted on crossfit.com as the workout of the day for Sunday, April 10, 2005 (050410).
Thursday September 5 2019
NEW DIGS WEAK SKILL DAY OR REST DAY Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then beat swings. Recipe […]
Wednesday September 4 2019
19.3 today… We are ready Warm up 400 m run around other unit 10 S A push ups 10 in lunge position cross body kettle bell lifts 6 plank, push up, jump to squat, stand…. repeat Hamstring stretch with bands demo moves 19.3 Workout 19.3 For time: 200-ft. S A dumbbell overhead lunge 50 […]
Tuesday September 3 2019
WE ARE IN AND READY FOR CLASSES. PLEASE USE THE FRONT DOOR AND SIGN IN, THIS WILL HELP US SERVE YOU BETTER! WE ARE ALL LOOKING FORWARD TO SEEING EVERYONE! WOD SURPRISE
Monday SEPTEMBER 2 2019
REMEMBER NEW GYM IS OPEN SEPTEMBER 3 2019 CLASS IS CANCELLED TODAY DUE TO STAT HOLIDAY, LABOUR DAY REMEMBER NEW GYM IS OPEN SEPTEMBER 3 2019 DOESN’T MEAN YOU GET A DAY OFF PLEASE WOD at HOME 10 HILL SPRINTS 10 SEC WORK 50 SEC REST 100 HOLLOW ROCKS
Sunday September 1 2019
CLASS IS CANCELLED TODAY DUE TO OUR MOVE TO 111- 15292 CROYDON DRIVE ENJOY YOUR LONG WEEKEND DAY OFF OR 21 15 9 CRAB GET UP PUSH UPS 10 SEC SPRINTS THEN GO TO THE PNE
SATURDAY AUGUST 31 2019
RIG BEING ATTACKED TO THE WALL… BIG THANKS TO JEFF, OLIVIA, MIKE, EMILY ELMER AND VINCE FOR ALL YOUR HELP WITH THIS PROJECT. IT WAS NOT EASY! CLASS IS CANCELLED TODAY DUE TO OUR MOVE TO 111- 15292 CROYDON DRIVE ENJOY YOUR LONG WEEKEND DOESN’T MEAN YOU GET A DAY OFF PLEASE […]
FRIDAY AUGUST 30 2019
GYM is closed due to our move Doesn’t mean you don’t get to work out Go to 101 stairs and climb 8 x add 4 rounds of 8 push ups 8 jump lunges 8 dips off the stair 8 jump squats
Thursday August 29 2019
LAST WORKOUT DAY TODAY GYM WILL BE CLOSED FROM AUGUST 30 – SEPTEMBER 2ND. NEW GYM IS 111-15292 CROYDON DRIVE Warm up 10 ps banded pull across body 10 ps banded pushes in plank 10 roll ups with a weight plate 10 sec hold in lunge position 2x each leg weak skill or missed […]
Wednesday August 28 2019
PRE CLASS WARM UP 1000m Row, then: 3 Rounds 10 DB Row/side (15/25) 10 Inch Worms STRENTGH Bench Press or Push Jerk no split 8 8 8 8 8 …. CLEAN BAR FROM FLOOR alternate with Weight plate pull overs on floor METCON “ROBYN” 4 Rounds 50 Air Squats 10 S A BANDED Pull ……one […]