Hey Folks!

Back Squat PR CITY in the gym today. It was amazing. Mike coached some people to some awesome numbers. It’s nice having him back in the gym.

We’ve been having issues with online payments – Front Desk HQ is new so we’re a bit of a “patient zero” for them – luckily that means they don’t mind listening to all my large and small gripes hahah They’ve said they’re on it and are fixing the issue as quickly as possible. Being Canadian I think we’ve created some international problems they aren’t used to.

(edit – since I published this they fixed the online payments problem – yay for small businesses!)

If you can’t seem to book into classes because you haven’t been able to pay yet – just come in – someone will be there for all the classes and open gym so come on in and we’ll figure things out. Don’t let administrative stuff get in the way of your training 🙂

Warm up

E1M-10 (every minute for 10 minutes):
2 high hang cleans @ 60%

2 Rounds – Pec Stretch, 10 ring rows, 30 second Russian Baby maker, 5 Broad jumps

5 Rounds for time:
200m Farmers Carry (switch Hands at 100m)
10 KB thruster (goblet style)
200m Run

Mobility:
Stretch – Quads/Psoas, Hamstrings, Pecs
Foam Roll – Lats, T-spine