Wednesday June 28th, 2017

A.
5×4 Push Jerk (add 5-10# to last 5×4)

B.
“CINDY”
Complete AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

Canada Day – July 1st revised schedule and New Class Time for Sundays

 

The first long weekend of the summer is quickly approaching!

We are planning one big WOD on Saturday morning at 9:30am for this holiday, meaning no 730,8 or 10am classes.  WEAR YOUR RED AND WHITE AND SHOW YOUR CANADIAN PRIDE!

We need you to do your best sunshine prayer and will on a nice day for a big, fun workout!  If the skies decide to rain on Saturday, cmon out for 930 anyway and we will have a Plan B in store.

Watch for details of other organized extra curricular activities this weekend at the gym this week!

Due to popular request, Sunday’s WOD time for the summer (July and August) will switch from 1130am to 8am starting this Sunday July 2 through to the end of August 27th.

Get outside this summer and use your fitness!    As always, any questions or concerns, please come see us:)

BRING ON SUMMER!!!

Tuesday June 27th, 2017

5:00pm WOD Class
A.
5×4 Deadlift (add5-10# to last 5×4)

B.
Complete 5 rounds for time of:
5 Deadlifts
10 Lateral Jump Burpees

6:00pm Weightlifting Class
A.
Hang Muscle Snatch
4 x 5 Reps

B.
Power Snatch
5 x 2

C.
Snatch Push Press – behind neck
5 x 5

Monday June 26th, 2017

A.
5×4 Front Squat(add 5-10# to last 5×4)

B.
Complete 3 rounds for time of:
15 Ball Slams
15 Box Jumps
15 Abmat Sit-ups

Sunday June 25th, 2017

A.
2 Hang Power Cleans EMOM x 10 Rounds

B.
Complete 15/12/9 reps for time of:
Power Clean
Burpees
*Run 200m after each set of Burpees

Friday June 23rd, 2017

A.
5×4 Bench Press (slightly heavier than last 5×5 weight)

B.
Complete the following for time:
200m Run
18 Strict Press
18 Toes to Bar
12 Strict Press
12 Toes to Bar
6 Strict Press
6 Toes to Bar
200m Run

Thursday June 22nd, 2017

A.
2 Hang Power Snatches EMOM x 10 Rounds

B.
Complete AMRAP in 12 minutes of:
10 Alternating One arm Dumbbell Snatches
10 Alternating Lunges With Dumbbell
10 Abmat Sit-ups
*For lunges hold dumbbell in the front rack position

Wednesday June 21st, 2017

A.
5×4 Back Squat (add 5#-10# to last 5×4 load)

B.
Perform the following for time:
50 Wall Balls
50 Box Jumps
*Perform 4 burpees at the top of every minute. WOD starts with 4 Burpees

Tuesday June 20th, 2017

A.
5×4 Sumo Deadlift (Add 5#-10# to last 5×4 SDL load)

B.
“Helen”
Complete 3 rounds for time of:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups