Hey Folks! Good work with the all out sprints and burpees. Pushing for short bursts at 100% is good stuff every once in a while. News: Drew is starting up a program for young athletes who want to build a solid foundation to work from for their sports. Check it out by clicking “the program”…

Hey Folks! Squat PRs all over the place today! Tied PRs, 10 pound PRs it’s awesome. You guys rule. So is anyone still interested in the wasaga beach competition? There is also the competition in the sault September 8th weekend (tentative) and I’d really like pretty much everyone to go! We can all compete to…

Hey Folks! So *most* people had fun doing the super fun game! Right on! I’m excited to work that into more workouts in the future. Maybe once a week or once every two weeks. We’ll see! Let me know what you think! Warm up Back squat 3-3-3-1-1-1 5 Minute AMRAP: • 10 air squats •…

Hey Folks! Way to do way too many pull ups, push ups, and squats and run 2 miles! Murph is not an easy wod. Thanks again to Lisa for the awesome yoga class! Warm up Snatch 3-3-3-1-1-1 For time: 500 double unders At each minute, stop your double unders and perform 5 push press. Stretch…

Hey Folks! Good work on the WOD today – love seeing you guys work so hard, it’s very inspiring. There’s a series of competitions down south for those interested. Individuals and teams, rx’d and open. Worth thinking about maybe? Warm up Jerk 5-5-5-3-3-3 10 minute AMRAP: 10 burpee broad jumps 10 Kettlebell swings Stretch –…

Hey Folks! Some people are starting to squat some heavy weight! Awesome work on the WOD today too! Warm up Overhead plate carry 50 air squats Run back to the gym 50 pendlay rows Run back to your plate 50 lunges Overhead plate carry 50 push ups Stretch – quads/psoas & pecs See you in…

Hey Folks! I get the feeling some people don’t like running! Great work to everyone today – you guys amassed a lot of pull ups and km’s! Warm up Back squat 5-5-5-3-3-3 5 rounds for time: 10 wall ball 5 dead lifts 1 clean 30 second plank Stretch – glutes & hamstrings See you in…

Hey Folks! Great work on the snatch today, it’s a challenging lift that requires patience and a lot of stability and balance. Warm up “Nicole” 20 min AMRAP: 400 meter run, Max rep pull-ups Stretch – t spine & quads See you in the gym! Adam

Hey Folks! Nice KB snatches this weekend! And a big thanks to Lisa for some awesome yoga today! Warm up Snatch 5-5-5-3-3-3 3 rounds for time (compare to March 12): 5 back squats 10 ring rows 25 situps Stretch – glutes & lats/rhomboids See you in the gym! Adam