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 Minute 1: 1 rep Minute 2: 3 reps Minute 3: 7 reps Minute 4: 11 reps Minute 5: 16 reps Minute 6: 22 reps Minute 7: 29 reps Minute 8: 37 reps Minute 9: 46 reps Minute 10: 56 reps   PRE-ORDER SPRING T’S BY MAY 11TH ORDER HERE  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 Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.Read more