Tuesday October 1st
WOD 100 box jumps 30/24 100 KB swings 70/55 100 no jump burpees 100 thrusters 45#
Monday September 30th
3 sets of: A1) Front-Racked Barbell Split Squats x 4-5 reps each @ 4211 tempo Rest 60 seconds A2) Rear-Foot Elevated Dumbbell Romanian...
Saturday September 28th
Barbell: A) below knee hang snatch high pull + below knee hang snatch 1-1 every 90 secs x 9 sets -increase weight every 3 sets B) squat...
Friday Sept 27th
*fridays noon class will be open gym* WOD A) 4 sets of: 2 Front Squats @ 90% Rest 15 seconds 4 Front Squats @ 80% Rest 2-3 minutes B)...
Thursday September 26th
WOD 100 DU buy in Then: 30 min amrap: 20 Single DB OH walking lunges-10 per side 20 burpee Box jump overs 24/20 20 alternating DB snatch...
Wednesday September 25th
A) snatch: 10 mins to a challenging triple B) OH Squat: 10 mins to a challenging triple C) 3 rounds: 15 devils press 500m on erg of...
Today will be the final day of working out at our Parkhill Centre location. To celebrate our final d
We will be closed Friday, Saturday, Sunday and Monday and will reopen Tuesday morning in our brand new freshly renovated space located...
Wednesday September 18th
‪A) 3 rounds:‬ ‪2 min row for cals‬ ‪2 min rest‬ ‪B) 10-9-8-7-6-5-4-3-2-1‬: Bench Press 135/95 Front Squat 135/95 ‪Box jump 24/20‬
Tuesday Sept 17
A) 6 min emom: 5 deadlifts —-> add weight each set working to a 5RM B) 21-15-9 Hang power clean 115/75 Push press 115/75 Rest 5 mins ...