Monday
Sep012014

Tuesday, September 2, 2014

Ok everyone here we go with the start of a new month, a new school year (gross), but the kids are out of the house the cool nights are starting to sneak back and we can enjoy some great community. Lots of our athletes are taking part in competitions around the maritimes this month, if you are competing or just looking for more skill development feel free to take advantage of our open gym times! Good luck to everyone we have a great month coming up!

Warm Up

Strength A: 5RM Shoulder Press
Strength B: 5RM Cleans

EMOM 12
Even: 3 Power Cleans, 80% of 1RM
Odd: 5 Burpees over Bar

Monday
Sep012014

Monday, September 1, 2014

Warm Up

WOD Prep

"Hopper"

Show up and we will have a hopper workout! Movements will be pulled out of the hopper just before the workout!

Sunday
Aug312014

Sunday, August 31, 2014

Warm Up

Strength: Members Choice

"Jason"
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Friday
Aug292014

Saturday, August 30, 2014

Warm Up

Strength A: 5RM Front Squat
Strength B: 5RM Shoulder

AMRAP 12
10 Deadlifts 185/135#
6 Handstand Push-ups

Rest 1 minute

AMRAP 6
5 Front Squats 135/95#
5 Toes-to-Bar

Thursday
Aug282014

Friday, August 29, 2014

Warm Up

Strength A: 5RM Snatch
Strength B: 5RM Front Squat

"Helen"
3 Rounds (15 minute time cap)
Run 400m
21 Kettlebell Swings 1.5/1pood
12 Pull-ups