21-15-9
Pull Up
Burpee
Row 400m
Tag: Fitness
Workout of the Day – Dec 17/25
20-2
DB Snatch (alt)
10-1
Box Jump
Workout of the Day – Dec 16/25
In 15 Minutes:
Back Squat x2
-Build to challenging double
—
In 20 Minutes:
Back Squat (back off sets)
2-2-2-2
In between sets do:
½ Squat (bottom) x3-5
Box Shoulder Touch x4-6
—
AMRAP 7 Minutes:
Heel Elevated ½ Squat (bottom) x10
Box Shoulder Touch x10
Workout of the Day – Dec 15/25
5 Rounds:
DB Shoulder Press x10
K2E x10
Double Under x50
Row x60 seconds – Max Rep
Rest 3 Minutes
Happy Birthday Ella!
A silent ninja, who is kind and clever. You have grown up in the walls of the gym and we have had the honour of watching become the person you are today. You are a great friend to all who know you and bring smiles to everyone around you. Thank you for being the light that you are.
Workout of the Day – Dec 13/25
O.T.M for 24 Minutes:
Minute #1: Strict T2B x8-15
Minute #2: Ring Row x8-15
Minute #3: Double Under x50-75
Workout of the Day – Dec 12/25
“Marguerite”
50 Rounds:
Burpee x1
Push Up x1
Jumping Jack x1
Sit Up x1
Handstand x1
Workout of the Day – Dec 11/25
AMRAP 12 Minutes:
Deadlift x12
Step Up x12alt
Workout of the Day – Dec 10/25
In 15 Minutes:
Shoulder Press x2
-Build to challenging double
—
In 20 Minutes:
Shoulder Press (back off sets)
2-2-2-2
In between sets do:
Wall Angle Hold x10 seconds
Heel Tap + Ankle Pop x10 seconds each
—
O.T.M for 8 Minutes:
Minute #1: Walk Angle Hold + One Step x3-10
Minute #2: Double Under x30 seconds
Workout of the Day – Dec 9/25
Every 5 Minutes for 5 Rounds:
Row 25/20 cal
Box Jump x20
Wall Ball x15
Happy Birthday Maggie, Aylah, Hannah, Nathan F!
So many awesome people celebrating on this day:
Nathan, an awesome friend and father who always leads from the front. You are kind and funny and always bring the smiles
Hannah P, a talented athlete who came to us recently. You are an amazing person, Quiet and kind you lead with the heart. So glad you made your way into the community
Aylah, you have made so many gains and we have had the chance to watch you grow up right in front of us. You are kind, quiet, yet ferocious when it comes to pushing yourself. Thank you for your trust and letting us be a part of your journey.
Maggie, We love you so very much and are so very proud of the person you are and becoming. We have seen you grow so much these past couple years and push through some challenges and regardless what is thrown at you, you crush and rise above. You are strong, beautiful, and so very smart. Thank you for always showing the world that awesome person you are.
Workout of the Day – Dec 8/25
8 Rounds Each: Tabata Intervals
Row (cal)
Rest 1 Minute
Pull Up
Rest 1 Minute
Push Up
Rest 1 Minute
Sit Up
Happy Birthday Stacey G!
Quiet and clever you always bring the smiles to class and everyone around you. You are an amazing friend and you are always leading, educating, and inspiring. Thank you for being awesome!