A great day to prepare for Battle of the Fittest or just to get in a good workout. Join us at 10am! 1) Back Squat Set 1: 5 reps Set 2: 3 reps Set 3: 1 rep Start with a heavy set of 5 and increase each set. In general, the first set will probably be Read more »

1) Clean & Jerk 5 x 2 reps 2) 21 - 15 - 9 reps of Deadlift (225/135lb) box jumps Run 200m after each round Endurance WOD: (Complete 3 hours before or after Performance WOD) Run - off Tri - swim - 4 x 4 minute swim with 2 minute rest Read more »

Join John Davidson, Phy. Therapist, tonight at 5:30pm for the mobility class. 1) Snatch (full) 7 x 1 reps 2) Snatch balance 3 x 3 reps Read more »

1) Every minute on the minute for 8 rounds complete: 2 x power clean & push jerks (weight should be 70 - 75% of clean and jerk weight from Friday) 2) 20 min AMRAP 10 burpee box jump overs 10 toes to bar Run 400m Endurance WOD (Complete 3 hours before or after Performance WOD) Run- off Read more »

Tuesday night at 6:30pm (Aug 20) , join us for a special class on  hand stands and kipping hand stand push ups. This will really help you for Battle of the Fittest. 1) Clean (full) 5 sets x 2 reps (weight can be increased with each set but not required) 2) Snatch Pulls 3 x 3 reps Read more »

Tuesday night at 6:30pm, join us for a special class on  hand stands and kipping hand stand push ups. This will really help you for Battle of the Fittest. 1) Overhead Squat 3 x 5 reps (same weight on all sets) 1 x max reps at 80% 5 rep weight 2) 3 rounds not for time: 3 Read more »