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    

Gym Notes: Starting this week through the month of July on TUESDAYS only there will be NO 9:30am class.  You are welcome to join any other class.  Sorry for the inconvenience. Our CF Kids Program starts TOMORROW! If you are still unsure what class your child is in click HERE. We are very excited. Parents we […]

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 […]