Front Squat 3 sets of 4 reps (3 sec pause on reps 1 and 3) Then… 12 min Alternating movements every min on the min 2 Legless Rope Climbs 50′ DB Bear Crawls (35/20)Read More

9 am- Olympic Lift Class 10 am- Endurance 9-11 Open Gym Endurance Run 1 Mile 100 Double Unders 50 Med Ball Situps 75 Double Unders 25 Med Ball Situps 100 Double Unders 50 Med Ball Situps Run 1 Mile *must row 1000m and bike 40/30 calories at some point during workout* Thanks to everyone who...Read More

Push Press Cinco-Cinco-Cinco Then: Cinco Rounds 200 Meter Run 10 Burpee Dumbbell Deadlifts (50/35) 10 Dumbell Push Press (50/35) Post Loads and Times to ZEN and Comments:Read More

WWPF 0:00 – 13:00 Establish a 1RM OHS   15:00 – 35:00 – For Time 30 Synchronized OHS, 95/63 30 Planking Burpees 30 Alt Box Jumps, 30/24 50 Russian Twists, 20/14 20 Synchronized OHS, 115/73 20 Planking Burpees 20 Alt Box Jumps, 30/24 50 Russian Twists, 20/14 10 Synchronized OHS, 135/83 10 Planking Burpees 10...Read More

DeadLift 1-1-1   Then:   3 Rounds 400 meter run 21 Kettle Bell Swings (1.5pood/1pood) 15 Pullups 9 Hand Stand Pushups   Post Loads and Times to ZEN and Comments:  Read More

Press: 3 Rep Max 2 x M.E. DB Burn Out sets (8-12 reps)   Then…    Death By…….. Clean & Jerk, 135/93 (Complete 1 rep the first minute, 2 reps the second minute, 3 reps of the third minute….Continue this pattern until you cannot complete the amount of reps for that minute) Post Total Reps...Read More

EMOM 7 Minutes 2 Snatch pull 1 Snatch Then….. 3 Rounds 400m Run 20 Toes to Bar 5 Snatch 155/103   Team Training is this Saturday, May 5th 11-2.  This will be an optional fundraiser to help Marco get to the Atlantic Regional!Read More

Front Squat 3×4 3 sec pause on 1st and 3rd reps then… 21-15-9 DB box step overs 20/16 box 50/35 DBs Ring DipsRead More

9am- Olympic Lift Class 10am- Endurance 9-11- Open Gym Endurance WOD 1000m Run 25 Box Jumps 24/20 25 Sit Ups 25 Pushups 800m Run 25 Box Jumps 25 Situps 25 Pushups 600m Run 25 Box Jumps 25 Sit Ups 25 Pushup 400m Run 25 Box Jumps 25 Situps 25 Pushups 200m Run  Read More

Bench Press 3-3-3 Then….. 7 Round Bulger 7 Rounds 200m Run 7 C2B Pullups 7 Front Squats 135/93 7 HSPU   Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the...Read More