WOD

Monday, July 9, 2018

1000m Row

10 Rounds
7 Bar Facing Burpees
3 Deadlift

1200m Run (w/med ball)

Sunday, July 8,2018

TGU
4 x 2

AMRAP in 12 min
3 Hang Power Clean
2 Front Squat
1 Push Press

*1 fire hydrant run.

Saturday, July 7, 2018

AMRAP in 30 min
In teams of 2, alternate tasks
5 KB Front Rack Carry
50 DUs
15 Pull Ups

Friday, July 6, 2018

6 x 2 High Hang Snatch

6 x 1 Hang Snatch

AMRAP in 9min
3 Power Snatches
6 Overhead Squats
9 Bike

Thursday, July 5, 2018

3 rounds not for time:
12 Arch to Hollow Rolls
12 Ring Row
:45 Nose to wall HS or Length HS Walk

5 Rounds for max Reps:
:30 Slam Balls
:30 Push Ups
:30 Box Jump Over
Rest

Wednesday, July 4, 2018

EMOM
Jerk
9 x 1

AMRAP in 6min:
3 Burpees
3 Wall Balls
6 Burpees
6 Wall Balls
9 Burpees
9 Wall Balls
+ 3 reps

Tuesday, July 3, 2018

Clean EMOM
15 x 1

Back Squat
Work up to a heavy single for today

Monday, July 2, 2018

5 Rounds
400m Run
15 KB Snatch Left
15 KB Snatch Right

*WOD courtesy of CF.COM

Sunday, July 1, 2018

“The Great White North” Partner WOD

Beaver Dam

Dog Sled Fur Trade

Take Off Eh! Squat in the Woods

Canadian Pacific Railway

Class times at 9:30 Sunday  and 8 & 9:30 on Monday.

Saturday, June 30, 2018

5 Rounds
400m Run
15 C2B Pull Ups
5 D-Ball Cleans

Canada Day Long Weekend Hours
Sunday 9:30 – please register online for class.
Monday 8 & 9:30 No evening classes