3 Rounds: C2B Pull Up x15 DB Snatch x30alt Happy Birthday Anna & Janis! Two awesome individuals in our community. Both operating in the background, Anna you do so much for our community in the background you help keep us on track and always around to bounce ideas off of. Janis you operate in the […]
Back Squat 2-3-5-10 – After Each Set Perform: Wall Sit + Bicep Curl x30-60 seconds Single Leg RDL + Row x8-12/side Rest As Needed […]
“Core 5k” 10 Rounds Row 250m Run 200m Double Unders x50 […]
O.T.M for 10 Rounds: Minute #1: Ring Row (3) + DB Floor Press (max reps) Minute #2: Single Unders – max reps Happy Birthday Scott D, Theresa H, Jay C! Three amazing people who do so many amazing things for others. You all have kind, generous souls and a sense of humour matched by no […]
21-15-9 DB Deadlift Box Jump […]
Run 1000m Thruster x50 (empty bar) Pull Up x30 Happy Birthday Tiff & Mike L! Silent Ninjas who express themselves through their effort and amazing personalities. You both are kind and involved in the community inspiring others by just being you. […]
AMRAP 20 Minutes: Push Up x10 (Deficit?) OH Carry x60m (30/30) Goblet Squat x20 Front Rack Carry x60m (30/30) DB Split Squat x10/side Side Plank x30 seconds/side Suitcase Carry x60m (30/30) Weighted Step Up x20alt […]
Happy Canada Day! Run 1600m Plank MB Roll Out x20alt MB Deadbug Pull Over x20alt MB Slam x40 Run 1200m Plank MB Roll Out x16alt MB Deadbug Pull Over x16alt MB Slam x32 Run 800m Plank MB Roll Out x12alt MB Deadbug Pull Over x12alt MB Slam x24 Run 400m […]
AMRAP 20 Minutes: DB Snatch x1/side Box Jump x1 Box Jump x1 Row 350m *Ascending Reps by 1’s, Row stays the same. Happy Belated Birthday Janet, Kassie & Happy Birthday Pam G! Three special people in our community in and out of the gym. You are always helping others with your guidance and always inspiring […]
3-6-9-12-15-18-21 DB Thruster Burpee Happy Birthday John T! Have a great day surrounded by family and friends and enjoy a bit of downtime or this grinder! […]