Saturday January 7 2017
Athletes start at any station. Team of 2 Continue to next station in order. Rest/Transition 1 minute Station 1- AMRAP 5 minutes (Everyone) does 250 skips Rest/ Transition 1 minute Station 2 – AMRAP 5 minutes 50 Double Unders/ 100 single skips 20 Push-ups/ 10 pushups Rest/Transition 1 minute Station 3 – AMRAP 5 Minutes […]
Friday January 6 2017
warm up 2x 20 jumping jacks 10 air squat 5 ps pistols holding onto rig 10 bicep curls 10 ring rows 10 bench dips CHOICES, CHOICES AND MORE CHOICES A,B,D 0r C E,D A. Five sets of: Single-Arm DB Bench Press x 8-10 reps stationary lunges 5 ps using Bench press weight Ring Rows x […]
Friday January 5 2017
warm up 2x 20 jumping jacks 10 air squat 5 ps pistols holding onto rig 10 bicep curls 10 ring rows 10 bench dips CHOICES, CHOICES AND MORE CHOICES A,B,D 0r C E,D A. Five sets of: Single-Arm DB Bench Press x 8-10 reps stationary lunges 5 ps using Bench press weight Ring Rows x […]
Thursday January 4 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 January 3 2017
HAPPY NEW YEAR AND WELCOME TO GOAL SETTING WEEK HAPPY NEW YEARS START THE NEW YEARS OFF WITH A FITNESS CHALLENGE ! Metobolic conditioning( LEG CRANK) Curcuit 1 Time yourself beat time each week, times on the side are what you are aiming for you may only get 12 speed squats out in 25 […]
January 1 2017
Friday December 30 2016
Great Picture of our Rachel lifting her winning lift to place 3rd in provincials…… warm up 10 seated shoulder retractions 10 shoulder retractions in bridge hold bridge for 20 sec 5 push up openers 10 hollow rocks 10 burpees 10 ring rows Strength Bench Press 5 4 3 2 1 plus ME pull ups on […]
Thursday December 29 2016
Warm up hip and ankle stretch 2x duck walk 10 air squats 10 ring rows 10 hollow rocks 10 superman STRENGTH Pause Back Squats 5 x 5 *Hold the bottom position for 3 counts on each rep. WOD 15 Minute AMRAP 12 1- Arm O/H squat -MW 9 Power Snatch @ (115/80)/ MW 6 Bar […]
Wednesday December 28 2016
Jassy Jas doing her push ups Warm up 2x 20 frog jumps 20 single leg deadlift walks with or without weight 2x bear crawl 2x crab walk sideways 4 cartwheels foam roll posterior chain and naked bar “Christine” 3 Rounds: 500 meter row 12 bodyweight deadlifts/ MW 21 box jumps at 20in 12 […]
Tuesday December 27 2016
Another great Christmas Wod pyramid……. Five sets of: Shoulder Press x 2.2.2.2.2 Hanging knees up or straight legs 16 min EMOM Alternating Reverse Lunges with DBs/KBs, front rack position and MW Alternating Lateral Lunges, sit low Kettlebell Swings moutian climbers or Pistols/Single-Leg Squats (Left) Pistols/Single-Leg Squats (Right) Kettlebell Swings MW Double-Unders