4 Rounds:
Row 500m
DB Floor Press x12
Happy Birthday Chad!
A heart of gold and always ready to help. Thank you for always being there to offer a hand. You are a kind soul with music in your heart.
Tag: row
Workout of the Day – Dec 18/25
21-15-9
Pull Up
Burpee
Row 400m
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 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!
Workout of the Day – Dec 5/25
AMRAP 25 Minutes:
Row 750m/500m
TGU Sit Up x10/side
Arch Up x20
Happy Birthday Wendy R!
Always game even if you say you aren’t. You always come with an open mind and are willing to try. Thank you for your ongoing trust even when I ask you to roll your quads.
Workout of the Day – Dec 3/25
O.T.M for 30 Minutes:
Minute #1: Row x45 seconds
Minute #2: Lunge (Reverse/Forward/Split) x30 seconds
Minute #3: Double Under x20 seconds
Workout of the Day – Nov 26/25
Every 2 Minutes for 10 Rounds:
Row 10-15 cal
TGU Sit Up x Max Reps
*Alt Arms each Round
Happy Birthday Richard K!
Always ready to lend a hand. You are so involved with the community and always the first to ask if anyone needs help. Thank you for being the kind soul you are.
Workout of the Day – Nov 25/25
“Mike B” 2.0
3 Rounds:
In 2 Minutes:
Row 200m
DB Front Squat x7-10
Max Rep Double Unders
—
Rest 1 Minute
—
AMRAP 2 Minutes:
Single Arm DB Power Clean x2alt
T2B x2
*Ascending Reps by 2s
You live in all of us, We feel you in the gym, and we hear your laughter echo throughout our hearts. Rest our dear friend. We love you!
Workout of the Day – Nov 20/25
AMRAP 16 Minutes:
Row 350m
Pull Up x5-12
Row 350m
Handstand Hold x30 seconds