Month: June 2015

Happy Canada Day!

Please note there will be a group workout at 11 a.m. on July 1. This is a great chance to sweat with a big, happy group of friends and meet people you haven’t trained with before. Come on out!

All other classes will be cancelled for the holiday.

The workout is scheduled for 2 hours, but you will not be working out for two hours.

Please sign in as you normally do here.

Happy Canada Day!Please note there will be a group workout at 11 a.m. on July 1. This is a great chance to sweat with a big, happy group of friends and meet people you haven’t trained with before. Come on out!

All other classes will be cancelled for the holiday.

The workout is scheduled for 2 hours, but you will not be working out for two hours.

Please sign in as you normally do here.

Finish!

8 minutes

Even minute: max burpees

Odd minute: max jump squats

Rest 4 minutes

8 minutes

Even minute: max double-unders

Odd minute: max pull-ups/ring rows

Skills Session

Snatch balance 1-1-1

2 Romanian deadlifts + 1 hang power snatch + 1 hang snatch 1-1-1-1

Back squat 20 reps with a 1-second pause in the deep, dark bottom

Congrats to Graeme on a 19th-place finish in the Manitoba Marathon!

“I’d Rather Be Running”

15 overhead squats (165/115 lb.)

20 toes-to-bars

25 burpee box jump-overs

30 front squats (165/115 lb.)

Run 800 m

30 front squats (165/115 lb.)

25 burpee box jump-overs

20 toes-to-bars

15 overhead squats (165/115 lb.)

Evening Skills Session

Handstand walk 100 feet (or spend 10 minutes on this skill)

Strict presses 3-3-3

Push presses 3-3-3