It is good to be back!!!! So happy to see everybody again, and looking good too!\

A couple of schedule announcements:

1/ We are no longer offering the 8AM class on Tuesday s and Thursdays. Come September we will have another class-time available and welcome your input in trying to decide what time slot would serve you the best.

2/ We will be closed this Monday August 6th for BC Day (back in Ontario it’s called Civic Holiday…zzzzzzzzzzzzzzz)

3/ To celebrate BC DAY I am climbing a mountain. Golden Ears near Maple Ridge. This is a beauty hike and I would love to have people from the gym join me. It could be a 10-12 hour hike round trip. There is some tough elevation gain. But well worth it. All you need is some good hiking footwear, plenty of food and water. Poles are handy too, but develop callouses *sniff* The park gates open at 7AM. I’d like to be at the gates when they open. More info to come, but if you are interested, text me 6043402978.

4/ Errol is getting the Saturday Mobility WODs back online. However, we are changing the time to 10AM from 1PM. Get supple and limber before the Noon WOD….or after the 9AM WOD. Or both.

Back to the action!

Today’s Workout: (Please talk to your coaches if you have any questions regarding these different movements)


For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Single unders


For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Double unders


For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders