Saturday, November 28, 2009

****NOTICE****

The class schedule will be changing monday. There will no longer be a 7:00pm-8:00pm class for the time being. Instead we will be running a 4:00pm-5:00pm class as discussed this week in the gym.

Also the Saturday morning Strength Club from 10:00am-11:00am will start on Saturday December 12th.

As we will be closing for a week in December and have to close a few other classes this month the fee for membership for the month of December will be $94. Check the News and Notes board at the gym for dates.

091128

*Is Kim floating in mid air?!!! Wow she must be magical.


WOD
21 Deadlifts (225/155)
400m Run
15 Dealifts
200m Run
9 Deadlifts
100m Run


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Friday, November 27, 2009

091127

*Thumbs up from the birthday girl! Happy Birthday Amy hope you had a great day!


WOD
AMRAP in 30 minutes of:
5 Pull-ups
5 Ring Dips
15 Sit-ups


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Thursday, November 26, 2009

091126

WOD
Rounds of 21-15-9 of:
Sumo Deadlift High Pulls (95/65)
KB Swings (55/35)
Thrusters (95/65)
Burpees

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Wednesday, November 25, 2009

091125

*Hayden falling asleep doing push presses. Ah the teenage animal in a constant state of hibernation!


WOD
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5


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Tuesday, November 24, 2009

091124

*Cheezies giving the band pull-ups a working over!


WOD
3 rounds for time of:
30 Lunges
20 Pull-ups
20 Med Ball Cleans
30 Push-ups


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Monday, November 23, 2009

091123

*Russell with the muscle working on perfecting his deadlift


WOD
Rounds of 1-2-3-4-5-6-7-8-9-10 for time of:
Squat Cleans (135/95)
KB Swings
Burpees


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Saturday, November 21, 2009

091121

*If you want a double under you have to practice them! Way to work hard Dana and congrats on getting double unders down!


WOD
9 Rounds for time of:
5 Clean and Jerks
5 Ring Dips


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Friday, November 20, 2009

091120

*Norma working on her deadlift

WOD
Overhead Squat 3-3-3
Front Squat 3-3-3
Back Squat 3-3-3


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Thursday, November 19, 2009

091119 - "Fight Gone Bad"

*Now that's a workout face! Way to go Sammy ya gotta love the blow fish!

WOD
With a continuously running clock perform as many reps as possible in 1 minute of each exercise. On the call of switch move quickly to the next station. 1 minute rest between rounds. Score 1 point for every rep completed and every calorie rowed.

Wall Ball (20)
Sumo Deadlift High Pull (75)
Box Jump
Push Press (75)
Row

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Wednesday, November 18, 2009

091118 - "Fran"

*Dave showing a great overhead position in his KB Swing

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups


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Tuesday, November 17, 2009

091117

WOD
AMRAP in 15 minutes of:
10 Power Snatches (65/45)
10 Push-ups


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Monday, November 16, 2009

091116

*Those damn overhead walking lunges!


WOD
DANATASTIC!
21 Thrusters (95/65)
30 Sit-ups
21 Pull-ups
30 Squat Cleans (95/65)
200m Run
21 KB/DB Swings (55/35)
30 Box Jumps
21Clean and Jerks (95/65)
30 Push-ups
200m Run
21 Push Press (95/65)
30 Ring Dips
21 Burpees
30 Wall Ball
200ft Overhead Walking Lunges (45/25)


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Saturday, November 14, 2009

091114 - "Cindy"

*"C'MON DANAAA!!! ONE MORE ROUND!!!!"


WOD
"Cindy"
AMRAP in 20 min. of:
5 Pull-ups
10 Push-ups
15 Squats


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Friday, November 13, 2009

091112

*Dave demonstrating the "super jump" version of the double under.


WOD
Tabata's
Deadlifts (205/145)
Box Jumps
DB Push Press (40/25)


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Thursday, November 12, 2009

091112

*Megan working the good old med ball clean


WOD
5 rounds of 500m row with a 5 minute rest between rounds.

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Wednesday, November 11, 2009

***REMINDER***


Reminder that the 9:30 and 12:00 classes are cancelled today


091111

*Nicole leading a mottly crew through some dumbbell swings


WOD
30 Box Jumps
25 Wall Ball (20/16)
20 KB Swings (55/35)
15 OHS (65/45)
10 Burpees
60 Double Unders
10 Burpees
15 OHS (65/45)
20 KB Swings (55/35)
25 Wall Ball (20/16)
30 Box Jumps


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Tuesday, November 10, 2009

091110

*Kim trying to score a little nap after the WOD. Looks like a comfortable pillow!


WOD
AMRAP in 20 minutes of:
3 Clean and Jerks (135/85)
6 Pull-ups
9 Sit-ups


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Monday, November 9, 2009

091109 - "The Chief"

*Eric, the next great Canadian Rings Champion! Hang in there Eric I'm sure it'll happen for you!


WOD
"The Chief"
5 rounds of:
AMRAP in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats

Rest 1 minute between rounds

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Friday, November 6, 2009

091106 - "Annie"

WOD
"Annie"
50-40-30-20-10
Double Unders
Sit-ups


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Remeber to always try and learn new sports and activities. Don't pigeon hole yourself because you might be missing out on something really fun or uncover some kind of hidden talent!

Thursday, November 5, 2009

091105

*Tame that mane Amy! Tame it!


WOD
7 Rounds of:
1 Power Clean (135/85)
5 Push Press (135/85)
8 KB Swings
100m run


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Wednesday, November 4, 2009

091104

WOD
21-18-15-12-9-6-3
Med Ball Clean (20/16)
Pull-ups
SDHP


Embrace your inner child and find enjoyment in the little things in life. Remember that nothing is ever as bad as it seems or we make it out to be so please remember to laugh!




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Tuesday, November 3, 2009

091102

*Aren't workout faces the best?


WOD
with a continuously running clock perform rounds on the minute. The number of reps to be performed are equal to the round you are in ie. round 1 you do 1 rep of the exercises, round 2 you do 2 resp, round 10 you do 10 reps. Until you can't perform the required reps in the minute for that round.

Box Jumps
Thrusters (95/65)


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Monday, November 2, 2009

091102

*Ah Yes everyones favourite, double under practice!



WOD
150 Double Unders
100 KB Swings (55/35)
200 Push-ups
300 Sit-ups
150 Double Unders


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