I posted a note on the corkboard regarding a hike this Sunday at 9AM. The trail is the Diaz Vistas trail. Not the toughest climb in Metro Van. But a good 450m elevation gain. The trail says it takes 6-8 hours to complete. I’ve done it before at a leisurely pace in about 5 hours, and that was stopping for a lunch. Everyone is welcome! This is not a WOD! šŸ™‚ Bring your mutt, water and a lunch. Put your name on the notice at the gym so I can have an idea of who is coming.

I have a confirmation from the trainers for the Occupational First Aid Course level 1. It is a go. Friday June 8th from 9-5. Cost is $50. There are only 8 spots left! Sign up on the sheet at the gym or shoot me a note.

Today’s Workout. The dot.com called for a beefier “Cindy”. That will be the RX. For Fitness and Prescribed, you’ll be doing “Cindy”. yet another great benchmark WOD. Check your results from the last time you did it and be prepared to smash them!


1/2 Cindy
AMRAP 15 Minutes
5 Assisted pull-ups
10 Push-ups
15 Air Squats


AMRAP 20 Minutes
5 Pull-ups (assisted if necessary)
10 Push-ups
15 Air Squats


Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats