Tuesday, 1 October, 2013
Workout of the Day: Group Warm Up: Med Ball Warm up WOD: 4 Rounds for time of: 8 Deadlift (300/ 195) Run 400 M
Monday, 30 September, 2013
Workout of the Day: MWOD: T-Spine Smash(3 Min) Hip Flexion External Rotation Bias (On Box, 2 Min Each) Skill: Squat Snatch WOD: Warm up to... Read More
Saturday, 28 September, 2013
Workout of the Day: WOD: Every Minute on the Minute of: 10 Hand Release Push Ups 5 Wall Ball Spend the remainder of the minute... Read More
Ski Swap – Oct 5th, 7am – 4pm
Check out the flyer: SKI SWAP Got downtime between heats of the BC Sprint Triathalon? Tony H. has put together an opportunity for you to revamp... Read More
Friday, 27 September, 2013
Workout of the Day: WOD: Complete the following for time: Row 1000 M then 100 Kettle Bell Swings 150 Push Press (55/ 35) 200 Double... Read More
Thursday, 26 September, 2013
Workout of the Day: Group Warm Up: Jog 200 M 10 Inchworm Push Ups 15 Sit Ups 15 Bandy Good Mornings 10 Squat Jumps 10... Read More
Wednesday, 25 September, 2013
Workout of the Day: MWOD: Band Distracted Hip Flexion with Rotation Bias (2 Min Each) Barbell Shoulder Smash (2 min each) WOD: 5 Rounds for... Read More
Tuesday, 24 September, 2013
Workout of the Day: WOD: 75 Power Cleans (95/ 65) For time. SKILL: Perform 5 Rope Climbs and 20 Banded Superman Sit Ups
Monday, 23 September, 2013
Workout of the Day: Group Warm Up: Row 250: 2x: 10 Squats 10 Sit Ups 10 Lunge Steps 10 Tuck Jumps 10 Toes to Bar... Read More
Saturday, 21 September, 2013
Workout of the Day: MWOD: Barbell Calf Smash (2 Min ea) Anterior Compartment (pectoral) Smash (2 Min Ea) WOD: Death By: Deadhang Pull Up Box... Read More