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WOD AMRAP in 20 Minutes 5 Left Arm Kettlebell Thruster 24/16 kg 5 Right Arm Kettlebell Thruster 24/16 kg 5 Deadlift 225/155 lb 15 Toes-To-Bar Workout notes: For the kettlebell thruster you will need to practice performing a kettlebell clean or squat clean in order to rack the kettlebell to perform the thruster.  Pay close attention […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We are closed today and we’ll be resuming regular hours tomorrow. [/creativ_alertbox]

  [creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We will be holding classes at 9 and 10AM and closing for the Thanksgiving holiday following today’s classes. We will also be closed Friday. [/creativ_alertbox]WOD E2MOM for 30 Minutes * 18 Air Squats 15 Kettlebell Swings 24/16 kg 12 Push-Ups *Continue for as long as possible at 1 round every […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We will be open tomorrow at 9AM and 10AM only and closed Friday for the Thanksgiving holiday. Regular hours Saturday and Sunday![/creativ_alertbox] Strength Back Squat 1-1-1-1-1 Spend some time working up to a strong effort back squat.  You shouldn’t be working up to failure but to a weight that is challenging […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We will be holding two classes Thursday at 9 and 10 AM. We will be closed Friday and return to normal hours on Saturday.[/creativ_alertbox] Strength  1RM Deadlift Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish […]

Skill Tabata Handstand Hold or Walk The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.    If you have trouble during long effort handstand holds, add in some extra […]

WOD For time 40-30-20-10 Pull-Ups 20-15-10-5 Push Jerk 135/95 lb Workout notes: This couplet is a total of 4 rounds. You will complete 40 pull-ups and work your way to the barbell for 20 reps and so on. The reps descend giving you a chance to keep working as the movements become more difficult.  You have a total […]

WOD In teams of 3 Row 7500M for time* *complete 50 Air Squats and a 400M run while off of the rower. 40 minute time cap. Workout Notes: Today we will be performing a team workout!  The task at hand is to complete a 7500M Row while performing rounds of 50 Air Squats and a 400M Run while […]