Thursday December 21 2017
TEEN CLASS time has changed to Monday and Wednesday at 4:00pm Weak skill 15 min wod nft 20-30 min time cap row 400 meters, alternating 100 m sprint 100 m resting row 10 back of rower burpees 2x sandbag drag 10 renegade rows with push up 100 single skips, single legs
Thursday December 21 2017
THE TEENS CLASS time has changed to Monday and Wednesday at 4:00pm Weak skill 15 min wod nft 20-30 min time cap row 400 meters, alternating 100 m sprint 100 m resting row 10 back of rower burpees 2x sandbag drag 10 renegade rows with push up 100 single skips, single legs
Wednesday December 20 2017
Release class tonight….see you all there.. WARM UP 5 bottom up push ups small ball chest release 10 lying down kettle bell presses 10 side to side lunges 10 Kettle bell shoulder presses foam roll quads and hamstring t spine release double peanut review hang clean STRENGTH Incline Bench Press 5 5 5 5 5 […]
Tuesday December 19 2017
Lifting tonight Warm up s leg hop 2x length of gym 10 squats using dowel 10 side to side lunges using dowel, ( feet stay apart) 10 planks moving forward, side and circles R @ L banded arm stretch Posterior chain foam roll out STRENGTH Muscle Snatch MW or Kettle Bells 6 x3 reps all […]
Monday December 18 2017
Our Birthday boy doing his bumps, wearing a too too and tiara doing a legless rope climb…… Ralph you could have done a sled pull and none of this would have happened … HA! Warm-up – High Knees – Butt Kickers – Walking Lunges w. a twist – Carioca – Jumping Jack Shuffle – Broad Jumps […]
December 16 2017
THROW BACK Metcon Metcon (Time), in teams of 2 or 3 , Pick a METCOM and the work is not shared. Form a strategy. Time cap 35 min….. WORK MUST GET DONE BEFORE MOVING ON. SCALED DOWN VERSION IS HALF REPS For Time: 50 v sits 100 jumping jacks 90 DUs (or 180 singles) […]
Thursday Dec 15 2016
Michelle Wand and Rachel Henry will be competing this SATURDAY DECEMBER 17 Rachel at 2:00pm and Michelle Sunday at 10:00am WHERE: Semiahmoo high School FOR: PROVINICAL WEIGHT LIFTING COMPETITION TIME: TBA PART OF CHRISTINE GIRARD’S LIFTING CLUB, KILOPEN, this is Michelle’s 2nd comp and she rocked the first one getting her to this provinical level. […]
Friday December 14 2017
Please give a big welcome to our newest member of the team… Physiotherapist and fitness enthusiast MATT REDEKOPP He will be partnering up with Sheana and is booking appointments now! Matt is a very good hands on therapist and I am very excited to start seeing him for treatments! Please read Matt’s bio below! Book […]
Wednesday December 13 2017
Warm up banded walks, bands around upper knee walk 2x band around ankle(harder) 1-2 x band around feet ( hardest) 1-2x band hand walks 1x stationary banded, hold plank position and move 1 hand up side down 3x ps STRENGTH Squat Snatch Triples/ scaled is kettle bell swing and goublet squats Spend 15 minutes building […]
Tuesday December 12 2017
Warm up 5 minutes of skipping singles alt. right side left side high knee Jump jump big jump Jump jump D/U D/U STRETCH CALVES !!!! WOD CHIPPER THIS WOD CAN BE DONE ANYWAY, TACKLE THE 50 OR DO 2 RDS OF 25 OR 5 RDS OF 10…..JUST DO IT NOTE GHD back […]