8am 10am 12 noon We will close at 1pm today Nutts 10 HSPU 15 Deadlifts 250/185 25 Box Jumps 30/24 50 Pullups 100 Wall Balls 20/14 200 Double Unders 400m Run 45/25lbs Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.Read more

10 am- Open Gym 11am- Endurance For 10 Minutes Run 100m Jog 100m Then…… AMRAP 20 Minutes 300m Run 100m Walking Lunges 20 Ring Pushups Enjoy your holiday weekend!! We will be open on Labor Day with WODS at 8am, 10am and 12 noon.  We will close at 1pm  Read more

8am- Beginners 9am- Regular Class 10 am- Olympic Lifting with Ryan Decked by Cards Coach will draw cards from a standard 52 card deck plus 2 jokers. Each card you draw tells you what exercise to do and how many reps you must complete. Card values = reps (face cards = 10). Suits tell which exercise. Work your way through the entire deck Hearts= Air Squats-beginners Thrusters-advanced 95/65 Diamonds= burpees-for all Clubs= Pullups- beginners  Chest to Bar Pullups-advanced Spades= Situps-beginners  Toes to bar- Advanced Jokers=Surprise Every 3 Minutes-200m RunRead more

7 Min EMOM: Power Clean + Hang Squat Clean + Front Squat (3 sec pause in the bottom), Heavy Then…W/Partner: 15 minute Partner Ladder: 1 Rope Climb 3 Power Clean, 135/95 1 Rope Climb 6 Power Cleans 1 Rope Climb 9 Power Cleans Ect….. *Both partners must complete the rep scheme before moving on. Happy Birthday Perv!Read more

Push Press 5-5-5 10,9,8,7,6,…..1 reps Kettle Bell Swing (2pood/1.5 pood) Ring Dips Box Jumps 7:30 Strength Class Post Loads and TIme to Comments Get Your Press Up    Read more