MEET HENDRY Warm up 20 single leg deallifts with Kettle bell 10 ps pistol squats holding onto rig 20 torso twists with kettle bell 10 bicep curls 10 bench dips 20 climbers 4 cartwheels Mobility for cleans and clean warm up Squat Clean 2 x 3 @ 50% 2 x 3 @ 60% 2 x […]
Lifting tonight, please show up before stretch Warm up 40 squats 20 shoulder taps 100 skips 5 bottom up push ups band release hips and ankles STRENGTH Tempo Front Squats 5 x 5 (115/75)/MW [5 1 X 0] down 5, hold 1, explode, 0 pause WOD “Annie” For time: 50 – 40 – […]
Team of 2 30 min cap Divide work evenly with only one athlete working at a time. Run together. Start with a 20 Mountian climbers or jumping jacks then do them again every 5 minutes. Go in order. Complete one exercise before moving on to the next. 20 moutian climbers 99 Box Jumps 20″/24″ 99 […]
Warm up 3x S L box sits 10 ps banded 4 push up then band release pecs , use small ball for upper ribs 2 min side practise snatch work with a dowel 10m EMOM 1 Snatch Grip Shrug Pull jump … get off the floor 1 Snatch (Heavy) or bench press 5 x 10 […]
One of the best pitures ever, Michelle doing she winning snatch. Michelle qualified for the provincials with her great preformance that day ! WARM UP ROXANNE and burpees Weak skill 15 min or 30 or Strength for 15 min or 30 wod nft, and do as many times as you can with time cap being […]
Here is the picture from PEACH ARCH paper the morning of our run…. we are missing a few peeps, but we got most of us! Warm up release shoulders, hips and pecs 10ps rotary pull, band high, knee outside 10 ps towel drags (Hamstring) 10 MB core rotation to partner warm up the clean […]
Happy Monday Morning Classes start at 6:00am with Rachel and end at 6:00pm tonight, can’t make a class drop in to open gym. WEAR LONG SOCKS Skill and Strength today Warm up 6 cat cow 10 wall angles 10 wall facing slides use bands to pull apart hands 10 min of rope climb!!! if you are […]
Team Training Day SURPRISE Thinking about you Maria and Scott is in our prayers!!
STRENGTH Complete a set every 2 minutes for 12 minutes of the following complex: (6 sets) Squat Clean Thruster (cluster) Front Squat 2 Split Jerks Scaled Power Clean + Thruster Front squat 2 Shoulder to overhead WOD Amrap in 12 minutes : 200 meter run 12 toes to bar 9ps DB Deadlifts split stance […]
Kiddo’s class today at 3:30pm Weak skill or missed strength wod 20 min AMRAP or 5 sets 8 ps-10 S L Bicep curls 10 tricep presses on the rings 10 Medial deltoid raises 10 floor superman holding small weights 20 sec ps held ISO Lunge holds RDL split stance deadlifts
Your first visit is on us! Choose a free class or a 30-minute health consultation with our founder who has 25 years of experience!
Free Class – Choose from beginner-friendly functional fitness or HYROX training
Health Consult – Chat 1-on-1 about nutrition, pain management, menopause, personal training goals, or getting started — especially for older adults and beginners
Will be used in accordance with our Privacy Policy.
