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 […]

STRENGTH A.1   Strict Press w KB 3×5 per arm. A.2  weighted Plank – 3×30 sec + CONDITIONING: 10 minute ascending ladder 1 x power snatch @ 95/65 1 x ring dip 1 x barbell burpee jumps 2 x PS 2 x ring dips 2 x barbell burpee jumps 3 x PS 3 x ring dips […]

STRENGTH A.1 Front rack lunge step- build to 3 RM per leg in 5 attempts A.2 Weighted pull up – build to a 5 RM in 5 attempts + CONDITIONING For time: 50 pull ups 25 hang squat cleans @ 165/105 50 K2E *if you can squat clean over 225/135 – then look to scale […]

THE AMAZING RACE!!!!!!!!! Please be at the GYM NO Later than 8:15am.  We will be there before 8 if you come early. Bring a lot of water and plan for a lengthy race. Good luck to all teams (especially the red team, they look amazing)!!! P.S. bring your swimsuits & towels (especially for the kids) […]

Snatch practice: 5 x 1 x 50% WOD: EMOTM for 15 min: 3 KBS 55/75 5 wall ball 7 box jumps Try not to cherry pick, The Amazing Race is a day away!!!!