3 Rounds:
Ring Row x10
DB Thruster x15
Row 20/15 cal
Tag: row
Workout of the Day – June 7/24
“Core 5k”
10 Rounds
Row 250m
Run 200m
Double Under x50
Workout of the Day – May 30/24
Tabata Double Unders x4 Rounds (20/10)
–
Rest 30 seconds
–
AMRAP 19 Minutes:
Box Jump x20
Row x15/12 cal
T2B x12
DB Shoulder Press x6
–
Rest 30 seconds
–
Tabata Double Unders x4 Rounds
Happy Birthday Wylie, Joel, Colton!
Three Amazing people in our world that we have had the honor to watch grow up from youth to the individuals they are today. We are so proud of all of you for so many reasons and all point back to the amazing character you have. Your strength, your kindness, and your amazing hearts. So grateful for being a part of your journey and so excited to see where life takes you.
Workout of the Day – May 21/24
In 3 Minutes:
TGU Sit Up – max reps
–
AMRAP 14 Minutes:
Row 15/12 cal
KB Swing x10
Pull Up x5
–
In 3 Minutes:
TGU Sit Up – max reps
Happy Birthday Wynne & Happy Early Birthday Lisle!
You are both kind and open hearted people who are always so supportive to all you come in contact with. Thank you for your ongoing friendship we are honoured to have you in our community.
Workout of the Day – May 17/24
O.T.M for 4 Rounds:
Minute#1: Burpee
Minute #2: Rest
Minute #3: Hollow Hold
Minute #4: Rest
Minute #5: Row
Minute #6: Rest
Happy Birthday Wendy P!
Resilient and always ready to help, you are always great to have in class. you inspire and you help so many people day in and day out.
Workout of the Day – May 13/24
O.T.M for 6 Rounds:
Minute #1: Row
Minute #2: Lunge
Minute #3: L – Sit
Minute #4: Pull Up
Happy Birthday Paul F & Happy Belated Birthday Lydia!
A special day for two special people, Extend that birthday celebration because you both are worth it. Silent ninjas who do amazing work day in day out. Thank you for your trust and friendship.
Workout of the Day – May 8/24
O.T.M for 10 Minutes:
Minute #1: Row 150m-250m
Minute #2: Burpee x10-18
Workout of the Day – May 3/24
O.T.M for 8 Rounds:
Minute #1: Row 200-250m
Minute #2: Box Jump x10-15
Minute #3: Double Under x50/35
Happy Birthday Jazz T!
Cardio for the cardio machine. Such a strong individual in the gym and out in the world. You are helping to guide the youth of tomorrow and you are always leading from the front. A great friend its an honour to call you friend.
Workout of the Day – April 26/24
O.T.M for 20 Minutes:
Minute #1: Row
Minute #2: Front Rack Hold
Minute #3: Double Under
Minute #4: Suitcase Hold x30 sec/side
Workout of the Day – April 16/24
4 Rounds:
Row 500m
Strict Pull Up x12
Single Arm Shoulder Press x10/side