Thursday June 6 2019

weak skill ….. Double Unders any one ?? wod #1- 5 rds 10 leg combo 2 walking lunges walking with  calve raises and 1 squat  MWeight  200 m run sandbag or weight plate  drag pull 2x 10ps  side wall balls 3x bear complex 95/65

Friday June 6 2019

    Andrea our new Physiotherapist and first time to the top of the rope !!! YA!!   Warm up  5 cat cows 10 thread the needle  10 ps t spine opener  banded shoulder stretch  hollow rocks practise for T2B and beat swings  10 beat swings, use shoulder not legs to move on the bar  […]

Wednesday June 4 2019

 Teen class coached by Coach Rachel, I told them to do something silly this is what I got!    Warm up  15 minutes  Shin roll out ; 30sec per side Ankle Joint Mobilization; 20 reps per side, use band Straight Leg Raise; 15 per side, supine against rig, one leg at a time Goblet Squat […]

Tuesday June 4 2019

    WOD: For time: 50 banded push ups 40 DB Box Step-Over (50/35#, 24/20″)* 30 Devil’s Press (50/35#)** 20 Burpee Box Jump-Over (24/20″)*** use small box, weight plate 10 Strict Handstand Push-up**** 10 sec wall holds   Core: (Bonus Work) 4 Rounds: 3x 6 MB Tuck-up…. head down and bring ball to knees 6 […]

Monday June 3 2019

warm up 10 minutes 50 single unders KB arm bar, 10 second holds  (9lbs) 10 lateral lunges Kettlebell Arm Bars This can be used to focus on stretching the down arm or the up arm.  Lye on your side, knees up.  KB up towards ceiling, other arm straight under you. Lateral Lunges Make sure you […]

SUNDAY June 2 2019

MY SONS BIRTHDAY TODAY,,,,, I HAD HIM WHEN I WAS 12 !! PLEASE LOOK BACK IN YOUR BOOKS TO DECEMBER 2 2018 TO SEE HOW YOU DID? 5 attempt at ME pushups if picking Grace    Elizabeth Clean 135 lbs Ring Dips 21-15-9 reps, for time   or   Grace Clean and Jerk 135 lbs […]

Saturday June 1 2019

  TROPHY WINNER LAST WEEK      TEAMS OF TWO, score is based burpee box jumps …… yes I know ….mean CURCUIT 1 EMOM EVERY 2 MIN ON THE MINUTE FOR 30 MINUTES   2 PERSON SLED PUSH… SIDE WALK ROPE CLIMBS BANDED PUSHUPS PARKING LOT SPRINTS BURPEE BOX JUMPS OVER, ON, STEP….. THIS IS […]

Friday MAY 31 2019

  WOW LAST DAY OF MAY…… LOOKING GOOD MISS EMILY AND CAN’T WAIT TO MEET OUR NEW BABY.       Strength: (20 Minutes) Tempo Deadlift  TEMPO 3/2/2  FROM GROUND 3 SEC, HOLD 2 SEC, 2 SEC DOWN….NO DROPPING THE BAR 5×3@77.5% 32X1 2×5@50% 32X1 2×5@75% 32X1 5×3@77.5% 32X1 WOD 1 For time: 30 Squat […]

Thursday May 30 2019

  How low can you go WITHOUT a BUTT WINK!   Way to go Emma, all you hard work has paid off!  Bottom up squats, my fav.     Weak SKILL day   WHAT IT’S GOING TO BE THIS WEEK?  Spend 12 minutes on your week skill…. don’t know one, we would love to help […]

New NON-Registered RMT

Hello all just want to give a warm welcome to Laura Jones a new NON-Registered RMT.   Cathy Walls had a accident, ran into a garage door and has whiplash!!   Not good and wishing her a speedy recovery! Cathy has referred Laura and I had a massage this am as well as Maria Greer […]