Workout of the Day

WOD-Apr.28

Posted by on Apr 28, 2017 in WOD | 0 comments

Saturday is the Blood Drive at Bayers Road location between 9-1pm ish and saturday evening Meaghan has invited everyone over to her place for a Pot Luck style dinner and evening of fun ! You can get her address from me if you need it. This Sunday the hike for the Challenge is going to be at Duncan's Cove, meet us at 11am there. 3 sets :30 Chin Hang 165 Step-ups These go towards your challenge!  then 4 Rounds for time: 20 Thruster 15 Burpee Box Jump 400m Run Rest 1 minute  ...

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WOD-Apr.26

Posted by on Apr 26, 2017 in WOD | 0 comments

“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do.” Eleanor Roosevelt Handstands! 3 sets Shoulde Flexion Prone Handstand on the floor with weighted stick :10 Shoulder Dislocates x 5 reps 3 sets Nose to Wall Handstand Hold :30-:60 (Maintain sternum in and PPT) Prone Posterior Pelvic Tilts on the Floor x 5 reps 3 sets Kick up into a handstand with very little kick alternating legs each x 10 reps 10 Lowering Legs with maintaining PPT   Then 21-15-9 Bike for Calories Slam Balls Goblet Squats Burpees This Saturday is our Blood Drive and Megs get together at her place. You are welcome to come! Lots of good people, food, games and a movie and relaxing! Sunday's Hike is at Duncans Cove, meet there for 11am....

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WOD-Apr.25

Posted by on Apr 25, 2017 in WOD | 0 comments

WOD-Apr.25

  He has achieved success who has worked well, laughed often, and loved much. Elbert Hubbard Every 2 minutes, for 10 minutes (5 sets): Back Squats x 5,4,3,2,1 reps followed by... One set of : Back Squat x Unbroken Reps of 85% of today's heaviest squat. Then 3 rounds 10 Headstand Push-Ups 20 Ground Ring Row 400m Run with a Medicine Ball 3 Sets 5 Jefferson Curls :30 Hanging L-sit Who wants to do another Bike Tour! Are you and your bike ready for the bicycle season? This Saturday is our Blood Drive. All the information is at the gym if you have any question....

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WOD-Apr.24

Posted by on Apr 24, 2017 in WOD | 0 comments

WOD-Apr.24

Insanity: doing the same thing over and over again and expecting different results. Albert Einstein EMOM, 10 minutes (5sets each) Odd: Clean x 2 reps Even: Jerk x 2 reps then 3 Rounds 800m Run 30 Wall Ball Balls 15 Clean and Jerk Each round for time - 2 minute rest between rounds Make sure you thank your teammates who have made it out on the Sunday mornings to get those extra 50km! Hopefully we see some new faces on the hike next weekend. It will be an away hike. I will let you know soon on where we will be going once James Joseph gives me his list of...

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WOD-Apr.23

Posted by on Apr 23, 2017 in WOD | 0 comments

WOD-Apr.23

If you don't like something, change it. If you can't change it, change your attitude. Maya Angelou Handstand Prep and Play 3 sets :30 1/2 L-sit Pike Leg Lift x10 reps Then 10 Rounds  10 V-ups 35 Double Unders Come hike at 10am with us today. Come prepared with the right outdoor gear. Hike #2 -Get your extra points for your team! Sign up on the board for Cape Split June 11th and a special catered...

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WOD-Apr.21

Posted by on Apr 21, 2017 in WOD | 0 comments

WOD-Apr.21

The best preparation for tomorrow is doing your best today. H. Jackson Brown, Jr. 3 sets Bench Press x 6-8 reps @ 20X1 10/10 Forward and Backwards shoulder circles Strict Pull-Ups x Max Reps :30 Lat Lean on each side Then For time: 800m Run 50/30 Push-Ups 30 Kettlebell Swings 400m Run 50/30 Push-Ups 400m Run 30 Kettlebell Swings 800m Run Body Care for today- 90 seconds each Shifting Pigeon, Downward Dog,...

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WOD-Apr.20

Posted by on Apr 20, 2017 in WOD | 0 comments

WOD-Apr.20

EMOM x 10 Odd: 2 reps heavy Front Squat Even: 15 Ground Rows on Rings then This is a 25 minute time cap. For Time: 6 minutes -12" DB Step Ups 50ish lbs /30ish lbs (this will count towards the challenge only if you use this weight) 50 Burpees Pull-ups(you can do strict, kipping, jumping pull up) 6 minutes- DB Step Ups 2 sets Side Plank :90 left and right 5/5 Hawaiian Squats Crossover Symmetry - Iron...

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WOD-Apr.19

Posted by on Apr 19, 2017 in WOD | 0 comments

WOD-Apr.19

Because one believes in oneself, one doesn't try to convince others. Because one is content with oneself, one doesn't need others' approval. Because one accepts oneself, the whole world accepts him or her.― Lao Tzu 4 sets of: Bulgarian Split Squat x 8 reps each leg Banded Shoulder Distraction x 15 reps Box Headstand Push-Ups x Max reps Straddle Hip Circles x 10 reps then 4 rounds for time of: 10 V-ups 20 Wall Balls 40 Double-Unders 3 sets Hanging L-sit (no fidgeting) :30 Elevated Rows x 5 reps Have you started your hike up Mt.Everest? Some of us are over the first peak! Come in with your team and get going. Sunday @10 am is our hike behind Maskwa. You are all welcome to...

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WOD-Apr.18

Posted by on Apr 18, 2017 in WOD | 0 comments

WOD-Apr.18

Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship. Buddha 4 sets of: Romanian Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Russian Step-Ups x 10 reps each leg (these will count towards your mountain climb!) Rest 45 seconds Push-Ups x 15-20 reps @ 2011 Rest 45 seconds then Complete as many rounds and reps as possible in 15 minutes of: 15 Hange Squat Clean with DB 10 Burpees 5 Strict Pull-Ups 3 sets  :60 Front Plank on the Rings with external rotation :45 each side Calf...

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WOD-Apr.17

Posted by on Apr 17, 2017 in WOD | 0 comments

WOD-Apr.17

Easter Monday class Schedule is 9am and Moms class at 10am . You can come to open gym from 7am -9am and 10am-12pm. Come in and get started on your challenge with your team! 3 sets Weighted Pike hold :30 1/2 L-sit :30 Table Rocks x 10 reps 4 sets  Shoulder Press x 4-6 reps @ 20X1 Rest 90 seconds Hollow Rocks x 40 reps Rest 90 seconds Then In teams of two, complete five rounds each for time of: 400m Run 10 Push...

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