Wednesday, August 30, 2017

Community BBQ tomorrow - 6pm class only

Come on down at get serious at the 6pm class (only evening class) and stay for a Community BBQ!

See you all tomorrow!

Tuesday, August 29, 2017

Community BBQ this Thursday!!!

Don't forget the community BBQ this Thursday!

Only one class on Thursday (8/31) at 6pm followed by a community BBQ. Come down for the workout and stay for some food and fun!

Please bring a food item and your favorite drink.

See you all there!

Monday, August 28, 2017

Monday 8/28/2017 WOD

Strength - Back Squat:
6 x 2 @ 90%+
8/side KB Step ups
10 Plank Saws


WOD - Short Chelsea:
5 Pull ups
10 Push ups
15 Squats

Monday, August 21, 2017

Monday 8/21/2017 WOD

Strength - back squat
5x3 at 85%
8 box jumps
Seal walk down/back

WOD - 4 rounds:
8/side passthru KB split squat
10/side Palloff presses
12 Wallballs
400m Run

Monday, August 14, 2017

Monday 8/14 WOD

Warm-up:
Ladders
Bands
Oh My!

Strength - Back Squat:
4 sets of 10 reps at 70%
6/side Lateral bench hops
10 Ab slider pikes

WOD - 3 Rounds:
Run 400m
20 KB/DB Push press
20 KB Swings
10 Man Makers
10/side KB/DB Snatch
20 Weighted situps
5 Burpees


Monday, August 7, 2017

Monday 8/07/2017 WOD

 Strength - Deadlift:
5 sets of 3 at 80%
30 sec jump rope

WOD - 4 Rounds:
10/side weighted slider lunges
15 T2B
10 Wall balls
Heavy Sled down/back

Tuesday, August 1, 2017

Beach WOD this Saturday at Wingaersheek Beach!!!

Don't forget the Beach WOD this Saturday (8/5/2017) at Wingaersheek Beach!

Meet at the Gym at 8am

WOD starts at 9am

Monday 1/15 WOD

Strength - Front Squat: 3 sets of 8 squats at 80% 3 sets of 8 Ab roll outs/slide outs WOD - 4 Rounds: OH Plates lunges down/back 30 Wa...