Call Us: 604.526.5196

Friday November 22, 2012

All weekend classes are on tap. Grab a WOD and a stretch before you grab that couch time. 🙂

If you have not heard, we are having a Christmas Party on December 16th at the gym. It will be a catered event. For more details and to get yourself on the list, go to our FB Page.

As Errol mentioned, we’ve got Carl Paoli coming on April 24, 2013 to run a gymnastics seminar. This is a great day! I attended one last June and came away with a lot of information and skills I never knew I had. For more information and to sign up, please click here.

Today’s Workout:

Warmup:
Test your Bridge
We’ll spend 5 minutes on this Mobility Drill. Yup….you’re going to have to have an open mind on this one.
Re-Test Bridge

Strength
Deadlift – Touch and Go – Explosive extension.
3-3-3-3-3

WOD

Warmup:
Test your Bridge
We’ll spend 5 minutes on this Mobility Drill. Yup….you’re going to have to have an open mind on this one.
Re-Test Bridge

Strength
Deadlift
3-3-3-3-3

WOD
Fitness
Six sets for times of:
Thrusters x 10 reps
Leg Raise x 10 reps
Push-Ups x 10 reps
Rest 3 minutes

Performance
Six sets for times of:
135/95 lb. Power Clean x 3 reps
Toes to Bar x 6 reps or high LSit Raises
Ring Dips x 9 reps or static/box dips
Hand-Release Push-Ups x 12 reps
Rest 3 minutes

RX
Six sets for times of:
185/135 lb. Power Clean x 3 reps
Toes to Bar x 6 reps
Ring Dips x 9 reps
Hand-Release Push-Ups x 12 reps
Rest 3 minutes

Contact Us Today And Get Into The Best Shape Of Your Life…

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