5 Rounds:
Row 400m
Burpee x20
Tag: Kenora
Workout of the Day – Oct 10/24
5 Rounds:
Wall Sit x40 seconds
Rest 20 seconds
V-Up x40 seconds
Rest 20 seconds
Split Squat Hold x40 seconds (side 1)
Rest 20 seconds
Arch Up x40 seconds
Rest 20 seconds
Split Squat Hold x40 seconds (side 2)
Rest 20 seconds
Happy Birthday Alexis!
A Silent Ninja who crushes souls and is always ready to learn. You are funny and an amazing person. Thank you for being the awesome person you are.
Workout of the Day – Oct 9/24
DB Deadlift x30
DB Front Squat x20
DB Snatch x10alt
Happy Birthday Shannon and Kim H!
Two strong people in our community who are kind, loving, and adventurous. Artistic and talented in all you take on you are guided with the heart and always ready to support others.
Workout of the Day – Oct 8/24
Run 1600m
Row 2000m
Run 1600m
Happy Birthday Cass!
A Kind and loving person who leads with the heart and is always ready to help whoever needs it. You are an amazing individual and a great friend. Thank you for being who you are.
Workout of the Day – Oct 7/24
AMRAP 25 Minutes:
Push Press x5-10 (65-80%)
Single Arm DB Shoulder Press x8-12/side
TGU Sit Up x5-8/side
Side Plank Hold x30 seconds/side
Rest As Needed
Workout of the Day – Oct 5/24
50-40-30-20-10
Step Up (unloaded)
25-20-15-10-5
Plank K2E (per side)
*Finish each round with DB Snatch x6alt
Workout of the Day – Oct 4/24
“Core 5k”
10 Rounds
Row 250m
Run 200m
Double Under x50
Workout of the Day – Oct 3/24
AMRAP 20 Minutes:
DB Push Press x15
Box Jump x10
T2B x5
Happy Birthday Sam G & Early Henry!
Clever and strong you both share some amazing qualities but most of all you are always a fantastic presence in class. Your drive to push and get strong is always present. Thank you for being the amazing people you are.
Workout of the Day – Oct 2/24
AMRAP 12 Minutes
Pull Up x1
Push Up x1
Lateral Ski Jump x10
*Ascending Reps by 1s
Happy Birthday Will S!
A kind soul, who is caring and always ready to help. You are a great person and I can’t begin to express how awesome your adventurous spirit is.
Workout of the Day – Oct 1/24
AMRAP 25 Minutes:
Deadlift x5-10 (65-80%)
Front Foot Elevated Split Squat x8-12/side
Wall Sit x20-30 seconds
Tempo Goblet Squat x10-20 @ 3 second eccentric
Rest As Needed
Happy Birthday Serena & Sarah B!
Two Amazing People. Hard workers in and out of the gym and always ready to use their fitness in the world. Thank you for your trust and being part of the this community.