Howdy Folks! Here’s hoping you had a great weekend. As you know, Parm and Sophia Phangura ran a terrific Oly Lift Seminar on Saturday. If you missed it, no worries. There will be others in the future and they are both available for private training sessions. Let us know if you are interested.

Immediately after the completion of a WOD? Or slapped across the face by salmon? Greg is tough no matter what.

As you may or may not know, there is a small war brewing in the gym. Ty has cast the gauntlet in a battle of paintball. I have picked up said gauntlet (turns out to be a silk glove that smells of lavender) and accept the challenge. On Oct 14th it’s on at Maple Ridge Paintball. Team Ty vs Team Tom. Heads up. Ty is going to be spending the next couple of weeks trying to recruit for his team. Bear in mind I give no quarter and usually  For more deets and to sign up go to our Facebook Page.

Today’s Workout

30 Tripod Straddle Up to Headstands (Please follow link and check notes)
Practice – From the Headstand, perform Strict Handstand Push Up or Handstand Push Ups with Kip


Power Snatch 2-2-2-2-2


It’s just one of those days:

Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Post times per round.