Member Login

Monday November 14 2016

BIG CONGRADULATIONS TO MICHELLE FOR ROCKING HER FIRST WEIGHT LIFTING COMPETITION…  

MICHELLE HAS QUALIFIED FOR THE PROVINCALS AND RACHEL AND HERSELF WILL BE COMPETING TOGETHER IN NOVEMEBR !!!   GREAT JOB MICHELLE….

 

Stretch

 Bench press 5 4 3 2 1 1
alternate with Goublet squats increasing weight ever time eg 15, 20 25 ect.
A) E5M for 3 Rounds:
– 10 Cossack Lunges per side w/ empty barbell
– 20 Shoulder Taps against wall (or 10 Freestanding)
– 10 Single Leg Hip bridges Thrusts w/ KB
– As far as possible,  Monkey Bar Traverse (or 10 Single Arm Hang Switches per arm)

SCALED

A) E5M for 3 Rounds:
– 10 Cossack Lunges per side w/ empty barbell
– 20 Shoulder Taps against wall (or 10 Freestanding)
– 10 Single Leg Hip bridges Thrusts w/ KB
– As far as possible,  Monkey Bar Traverse (or 10 Single Arm Hang Switches per arm)

 

TIME REMAINING SKIP, RUN ROW, BIKE FOR 10 MIN

Ready to feel Strong, Capable & Confident?

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!

What to Expect:

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

I'm interested in:

Will be used in accordance with our Privacy Policy.