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 ... Continue Reading

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 detona... Continue Reading

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 ... Continue Reading

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... Continue Reading