Tuesday 10-04-22 Workout Of The Day

Tuesday 10-04-22 Workout Of The Day AMRAP – 20 “Nate” 2 Ring Muscle Ups (sub bar MU if needed) 4 HSPU / Pike Push Ups / DB or KB Push Press 8 KBS (over head if possible) 35/50# +/-  Today is the Hero WOD “Nate” Pick movements you...

Monday 10-03-22 Workout Of The Day

Monday 10-03-22 Workout Of The Day A. E3M – 6 3 Front Squats & 5 Chin Ups Find a heavy three front squats today while sharing your three minute window with your five chin ups or variation. B. 1 RFT “Burden Bumper” 400m Plate Run 50 Plate Squats...

Sunday 10-02-22 Workout Of The Day

Sunday 10-02-22 Workout Of The Day A. “Burn Out” 3 rounds through… 1. Max unbroken strict pull ups directly into max strict banded pull ups 2. Max DB chest press (Aim for a 10 rep weight) directly into push ups on the ground directly into push ups...

Saturday 10-01-22 Workout Of The Day

Saturday 10-01-22 Workout Of The Day In teams of two… “Diesel Delight” 2 RFT 1 Mile Run 100 Pull Ups 100 HSPU 100 KBS (shoulder height) 100 KB OH Walking Lunges (single bell) KB Weight RX: 35/50# Intermediate: 30/40# Beginner: 25/35# Pace yourselves...

Friday 9-30-22 Workout Of The Day

Friday 9-30-22 Workout Of The Day Today is the National Day for Truth and Reconciliation. For kids its a day off school and for some adults it’s a day off work. There’s a lot of history behind this day and we hope that it can be a day of education and...

Thursday 9-29-22 Workout Of The Day

Thursday 9-29-22 Workout Of The Day A. E3M – 5 5 Back Squats From the rack, find a heavy five for the day and build through your five sets. Reps #4 & 5 should be challenging for your sets but doable and mechanically sound. B. “Edamame” 5 RFT 6...