Hey Friends! Epic weekend!  Helen PR’s, Fun Weightlifting WODs, every WOD ever apparently on Sunday Funday! CrossFit Games are this week!  SOOOOO awesome – We’ll be putting the events on the TV in the front and watching some awesome performances of some WODs (that we still don’t know… sneaky Dave Castro) [av_video src=’https://www.youtube.com/watch?v=3O4Raez1Rm8′ format=’16-9′ width=’16’…

Hey Friends! 1/2 Glen went DOWN.  Apparently it was 3 years ago we did the full version!  Took a little bit longer though haha.  Last day tomorrow to get your picks in to Lisa for the Pool.  We’re closing in on 20 people, which would be awesome, so let your coach know if you want…

Hey Friends! ohhhh yeah, that was sweaty and a half!  It’s Thursday and we’ve got some beauty training planned for you guys.  1 and 1/4 squats are making their appearance and strengthening your positioning through those typical sticking points.  Then we’ve got a bit of a grinder with 1/2  “Glen”.  If you really want a fast…

Hey Friends! We’ve got a couple of squats on the docket for the day 😉  A beauty combination we’ve definitely done before for the WOD, though always challenging.  Stay tight on those squats and control the descent a bit so you can drive your hips through to stand it up (versus through your toes from…

Hey Friends! Boom!  Monday!  You guys are going to have six packs in no time.  At least on the inside 😉 they show on the outside more in line with how you eat than anything else.  Feel free to let me know if you’d like to dial in your nutrition and we can chat about…

Hey Friends! Well that was a quick weekend – We got some great training in and had both good, and “ok” weather (depending on who you talk to).  Northern Lights festival looked busy and was pretty great when we stopped in – Super nice to have festivals and celebrations at Bell Park, right in the…

Hey Friends! Great work today with the pistols, handstand push ups and a boatload of toes to bar!  This week is full of doozies 🙂 Tomorrow will be a bit of a lung burner, and some solid Power Clean and Jerk practice.  We’re doing more power cleaning lately to help encourage maximum extension in elevating…

Hey Friends! Good work today on doing ALL the ring rows, and some pretty heavy deadlifts. Fancy Nancy looked a little harder than people expected, which is pretty much what we’re going for. Get those games picks/dolla bills into Lisa if you want to be a part of the Games pool.  There’s only really room…

Hey Friends! How was that for an EMOM?  Working the pecs and a couple good bar muscle ups eh – doesn’t sound like  a bad little Tuesday. We’re going to do a pool or the games!  Get your picks (and cash) into Lisa so we can get the pics sorted out sooner than later 🙂…

Hey Friends! Nice paused Front Squats!  We’re into a bit of a squat cycle and strength phase for now, while also keeping the crossfitty flavour infused into things.  Today is another long EMOM followed by a shorter AMRAP.  Both have some burpees in them (you’re welcome). Did you see they released Murph as a games…