HELLO ALL.. THE FACILITY WILL BE OPEN TOMORROW AND ALL CLASSES WILL BE

RUNNING INCLUDING THE TEEN CLASS.

PLEASE NOTE WE WILL BE

A 6:00PM WOD FOR WEDNESDAYS STARTING TOMORROW. WE WILL GIVE IT A

FEW MONTHS AND SEE HOW IT GOES.

IF MEMBERS COME FOR MOBILITY I WILL BE HAPPY TO PROGRAM A SESSION FOR YOU.

OPEN 6:00 AM CLASS

OPEN 9:00 AM CLASS

OPEN 4:00PM TEENS CLASS

OPEN 5:00PM WOD

NEW……OPEN 6:00PM WOD FOR WEDNESDAYS

PLEASE WEAR SNOW GEAR AND CARRY

YOUR SHOES … THANK YOU AND SEE YOU ALL TOMORROW

Warm up

line drills
10 per side torso twists from kneeling
10 renegade rows without weights
10 banded pull aparts and shoulder warm up

OLY LIFTING

10m EMOM

1 Power Snatch or kettle bell swing
1 Snatch

2 O/H squats

MetCon

4 Rounds – 1m per station – Max Reps

Box Jumps
Slam Ball (40/30)
HSPU / Push Ups

STAY CONSISTENT WITH YOUR REPS . DO THE SAME OR MORE EACH ROUND

6 min sprint

1000 m row MEN 750 m row ladies

ME Burpees with time left over

WE ALL HAVE 6 MINUTES