Month: July 2015

It could be worse! Enjoy the sunshine!

Monster Mash

9-6-3 reps of:

Front squats (225/155 lb.)

Bar muscle-ups

Rest 5 minutes

21-15-9 reps of:

Power snatches (95/65)

Double-unders (4x the snatch reps: 84-60-36)

Rest 5 minutes

In 10 minutes:

1 mile run

Max clean and jerks (155/105)

Time cap: 40 minutes

Skills Session

3 sets max strict toes-to-bars

3 sets max V-ups

Max side plank (left and right)

3 sets of 10-12 GHD hip and back extensions

3 sets of 8 GHD hip extensions with a 2-second pause at horizontal to the floor

3 sets of 10 glute bridges

Make friends, get fit.

Please note there will be a group workout at 11 a.m. on Aug. 3. All other classes will be cancelled for the holiday.

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!

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.

Please also note the following cancellation:

On Aug. 21, all evening classes will be cancelled for Crystal and Mike’s wedding so we can celebrate with our valued staff members. We’re very sorry to have to cancel these classes, and we appreciate your understanding. We’ll extend open gym on Saturday, Aug. 22, as a make-good.

And please note there will be a group workout on Labour Day (Sept. 7) at 11 a.m. All other classes will be cancelled. Bring your coveralls and get ready to work.

It always feels good to have some weight overhead.

Push Presses 3-2-1

Push jerks 1-1-1

Gymnasty

Gymnasty+

5 rounds of:
1 burpee
2 strict muscle-ups
3 ring dips
Max kipping muscle-ups
Rest 2 minutes between rounds