WOD 1 push press 10 sdlhp 2 push press 9 sdlhp 3 push press 8 sdlhp follow this pattern until you get to 10 push press 1 sdlhp SWOD back squat 5 x 5 @ 60%

WOD 4 rounds for time: 400m run 10 reps DL 155/225 10 reps ring dips 10 reps wall ball 15/20    

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 […]

Wod: Run to bottom of far stairs -both flights (below the Pee Wee Baseball Fields) 12 min to get a max power clean off of the milk crates Run to bottom of far stairs * Score is PC Max minus time it takes to run both runs. eg:  max = 100 – run = 10 […]

TEAM WOD 9:00am – See you there. Awesome job on CF Total. There were TONS of new PR’s and the record board has been re-written. Hard work and dedication has paid off in the form of VERY LARGE gains in Deadlift, Press and Squat. Take care of yourself tonight: water, rest, mobility, good nutrition. Maxing […]