happy canada day!
Rest Day
If you don’t want to take a rest day, you can do a WOD from home.
Do 142 Burpee’s for Canada’s 142nd birthday!
Archive for June, 2009
29
Jun
09
July 1st, 2009
29
Jun
09
June 30th, 2009
We will be closed Wed July 1st. Today is the
last Day to take advantage of our 25% Discount!!
Today’s WOD
“Jackie”
1000m Row
45lb Thrusters 50 reps
30 Pull-ups
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28
Jun
09
June 29th, 2009
2 more days left to take advantage of our 25% discount!
We will be continuing this week with our lifting classes. We have broken them down into 4 different classes. Lifting Class 1- Deadlift and Strict Press Lifting Class 2- Back Squat and Front Squat Lifting Class 3- Overhead Squat, Push Press and Push Jerk Lifting Class 4- Medicine Ball Cleans and Cleans Last Wednesday was our introduction with Lifting Class 1 and last Friday was Lifting Class 2. We are going to repeat Class 1 this Monday (tonight) and Class 2 on Tuesday. Thursday will be Lifting Class 3. We urge everyone to participate in these lifting classes, for they will benefit you greatly as we start adding more lifts into our WODS.Today’s WOD
3 Rounds for time:
10 Overhead Squats 75lb/55lb
10 Push Press 75lb/55lb
10 Sumo Deadlift High Pull 75lb/55lb
800m Run
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27
Jun
09
June 28th, 2009
ONLY 3 DAYS LEFT TO TAKE ADVANTAGE OF OUR 25% DISCOUNT ON THE REGULAR RATES!
Rest Day
We are open today from 9am-12pm for “Open Gym” time. Come in and work on some skills or catch up on a WOD that you missed this week.
26
Jun
09
June 27th, 2009
Today’s WOD
Team “Angie”
In teams of 2, complete the following exercises:
150 Pull-ups
150 Push-ups
150 Sit-ups
150 Squats
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Team Challenge Warm-up
A fun, friendly warm-up challenge against your teammate.
We’ll fill you in tomorrow!!
Just a reminder that our class times will be changing again next week. We’re trying to accomodate as many people as possible.
Monday, Wednesday, Friday: 6am, 9am, 1pm, 4pm, 5pm, 6pm (we’ll be closed next Wednesday for Canada Day)
Tuesday, Thursday: 6am, 9am, 4pm, 5pm, 6pm
Saturday: 9am, 10:30am
Sunday:9am-12pm
We’ll be closed on July 1st for Canada Day.
One more important message to pass your way….
We’ll be continuing our lifting series classes again next week on Monday, Tuesday and Thursday evenings at 7pm. For those of you who can’t make those times please let us know in person or through e-mail. Again, we are encouraging everyone to come out to these classes.
25
Jun
09
June 26th, 2009
Today’s WOD
“Kalsu”
On the minute:
Complete 5 burpees and perform max rep thrusters (135lb) on the minute.
The goal is to complete 100 total thrusters.
24
Jun
09
June 25th, 2009
Today’s Wod
“Helen”
400m run
21 Kettlebell swings @ 1.5 pood
12 Pull-ups
3 Rounds
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23
Jun
09
June 24th, 2009
Just a reminder that Lars will be teaching a series of lifting classes starting this Wednesday and Friday at 7pm. We are asking everyone to participate in these classes as they are a big part of our program and will be of great benefit to you.
Today’s WOD
21-18-15-12-9-6
Walking lunges
Thrusters 95lbs/boys, 65/girls
Pull-ups
Knees to Elbows
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22
Jun
09
June 23rd, 2009
Today’s WOD
“Fight Gone Bad”
Wall-ball : 20lbs,10ft target for boys, 14lbs, 8ft target for girls
Sumo-Deadlift high-pull: 75lbs boys, 55 lbs,girls
Box Jumps: 20″ box for boys, 16″ box for girls
Push-press: 75lbs boys, 55lbs, girls
Row: 1 point per calorie burned
Rotate to each exercise after 1 minute . Rest 1 minute in between each round for a total of 3 rounds.
21
Jun
09
June 22nd, 2009
Today’s WOD
150 Push-ups
400m Run
Do as many push-ups as you can (strict form) to failure. Run 400m. Repeat the push-ups again to failure and run 400m. Repeat this pattern until you reach 150 push-ups.
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