Category: Uncategorized

WOD: Wendler: Week 10 Squat AQAP:75 Slam Ball Squat Clean and Slams 40/30Every-minute-on-the-minute perform 5 Burpees The workout is initiated with 5 Burpees Post results/thoughts to comments Awesome job today everybody. Sorry if your rears are sore tomorrow, I know a bunch of you were feeling those barbell lunges. You guys all did an awesome job on the met-con which was a real burner, way to take charge and push yourselves hard right from the get go so as to finish quicker and do less work. Hope to see lots of you tomorrow. Cheers. Walt coming down for a slam Kate getting down on her back squats Burke and Tanya hitting the burpees – Jade

Just wanted to first of all say thank you to Kristi for organizing our team and pushing everyone to jump on board with the Dragon Boat festival. Despite what was certainly a lonnnggg day, I think everyone had an awesome time and we came out on top. Everybody did an amazing job and I’m so thankful to have so many amazing people in the gym. A big thanks to those who came down to support us as well, even if they weren’t competing. Maybe we can field 2 teams next year, or maybe even 3 and try and take the top spots. Thanks Kristi. The winning team – Jade

WOD: “Forrest”- 3 rounds AQAP:20 L-Pull-ups30 Toes-to-bar40 Burpees800m Run Post results/thoughts to comments Wow, those of you who came in today gritted through a hard workout. We’ve done a lot of bar work the last 2 weeks so give those hands some rest this weekend. The gym has a team in the DragonBoat fundraiser tomorrow…if you’re looking for something to do come down and check it out. Have a great weekend. Cheers. The first round of Burpees Vinny hitting the kness up and representing with the “Hawks” shirt Del kipped out on the toes-to-bar – Jade

WOD: Wendler: Week 9 -Deadlift “Elizabeth”- 21-15-9 – AQAP:Squat Cleans 135/95Ring Dips Post results/thoughts to comments Big PR’s on the deadlift today, and big PR’s for many of you on the benchmark met-con today. Great work everybody. You are all doing such and amazing job and are such great athletes. Hope we see lots of you tomorrow. Cheers. Cindy and Lisa hitting the ring dips A big class at noon hitting the squat cleans Ryan gritting through the squat cleans – Jade

WOD: Overhead Squat: 5-5-5-5-5 12 minute AMRAP:10 Dumbbell Man Makers 45/30200m Run Post/results/thoughts to comments Awesome job on the overhead squats today everybody. Many of you are getting more and more flexible and getting that increased range of motion on the overhead squats. The man makers as always proved to be a challenge but everybody did a great job of busting them out. Hope to see lots of you for a benchmark workout tomorrow. Cheers. Patrick working on the overhead squats Rik, Jason, and Tim getting the dumbbells up The On-ramp crew hammering it on the rowers – Jade