Category: WODS

Are you getting excited?  It's always fun and everyone just has such a good time.  Don't forget FRIDAY night lights - HEAT 1 starts at 6 pm. You can come early to warm up.  After the friday night wod celebrations everyone goes out to Sabina's for appetizers and beers!  It's  Kat's Meatloaf night, but for … Continue reading Less than 2 weeks until the OPEN!

“After Party” 1-2-3-4-5-6-7-8-9-10: Dumbbell Front Squats (50’s/35’s) 20 Double Unders After Each Round Skill Conditioning 5 Rounds, Not For Time: 4 Tire Flips 8 Box Step-Ups (50’s/35’s) 12 Handstand Push-ups

To get you into the spirit! WORKOUT 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal row VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging … Continue reading Another Open Wod

We had a lot of great effort to fill out the Bingo Cards.  Some were very close! But....we only had 6 people who actually got BINGOS!  I decided to change the prizes as nobody filled out an entire card and I don't want to just pick a few names. I think all 6 are deserving … Continue reading WINNERS OF BINGO!!!!

8 rounds: 1 Rope climb 5 Clean and Jerks 135/95 5 Parallette push ups LSITS Alternating x 4 rounds 30 Second L-sits 30 Hollow Holds

Bingo Announcements will be made on friday.  Great work to all  who participated. if you didn't participate, next year we will do it again!  I know that BINGO is now done, but if you have an awesome recipe or a playlist you would like to share please text it to me... XO Marta Squat Clean … Continue reading Bingo !

Isn't it amazing!  This weekend our very own Glen Young won the Canadian Rowing Championships for his age group.   We are all so proud of his accomplishments.  I'm not surprised that he won and i'm sure most of you are not surprised either!  He has worked so hard to get there.    Glen, you … Continue reading Glen is the national rowing CHAMPION!

Fasting diets may be incredibly popular at the moment but it is only in the last few years that scientists have begun to understand what happens to the human body when it is wholly deprived of food. A compelling new study by a team of Japanese researchers has offered an incredibly thorough examination into the … Continue reading New discoveries into the effects of fasting on metabolism and aging

Here is a great video to get you started! “Layup” 25-20-15-10-5: Box Jump Overs (24′′/20′′) Toes to Bar Directly Into... 5-10-15-20-25: Hang Power Snatch (75/55) Wallballs (20/14) Row Conditioning On the 0:00 – 50/35 Calorie Row On the 4:00 – 30/24 Calorie Row On the 7:00 – 30/24 Calorie Row On the 10:00 – 15/12 … Continue reading How to double under like a boss!

Deadlift 7 Sets of 2 1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set. Push Press 5 Sets of 3 1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set. “Go Fish” For Time: 1,000 Meter Row Directly Into... 3 Rounds: 21 Deadlifts (135/95) … Continue reading Go Fish