Hi Friends! Great weekend of epic training 🙂 some ok levels of rain (I really wish mother nature would quit screwing around and give us some real rain… and then some nice days, but I’ll take what I get).  Upside – dragonflies seem to be out in full force!  Sayonara mosquitoes! Weightlifting club is going…

Hey Friends! Best coconut water salesman there is… haha. Cindyyyyyy – there are likely some sore pecs, maybe lats and hands – and maybe even some sore legs/butt from the squats.  It’s a lot of reps.  We don’t do the full version of Cindy that often, as it’s a LOT of volume… but twice a…

Hi Friends! Thursday coming at ya!  BIG thank you to everyone that took time out of their day to go to Vrab’s and bag some groceries / sell some groceries for the Elgin St. Mission.  Hopefully we helped to put some food in a few mouths.  Also a big Thank you to Ramakko’s, the Sunrisers,…

Hey Friends! Weightlifting club day 1 went off with some beautiful snatches and cleans (along with some bonus front squats).  If you didn’t get a chance to make it out and you’d like to, come on out on Thursday at 8pm.  There will be EVEN more awesomeness, and some great people lifting some good lifts.…

Hi Friends! Holy moly those bikes got tough.  Legs were finished after the first one.  It was fun though!  Good little assessment of how quickly your legs can recover after having been stressed. Weightlifting club is starting back up tomorrow night (assuming there is interest!)  I’ll be there tomorrow night with some awesome weightlifting programming…

Hey Friends! We’re back!  (Well technically, we’re still in Vegas at the airport, but by the time this posts we’ll be back).  I hope you guys had a great week and weekend – Kristin and I are stoked to come back with some great ideas and hopefully some great ways to implement them over the…

Hey Friends! Boom – Friday is coming up!  A nice little WOD lined up for you guys after some epic WODs the last two days.  It’ll be a little less intense (maybe), but it DOES involve more running as the skill work.  If your calves are ruined for some reason – work on some back…

Hey Friends! Another longer WOD today, though it shouldn’t interfere too much, or overuse too many of those muscles from yesterday (maybe a little on the muscle up/chest to bar connection, but the reps aren’t high, you’ll be alright). [av_video src=’https://www.youtube.com/watch?v=25yrrCCA1bM’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-1tu265′] Coaches Notes: Beauty WOD to dig in deep on and…

Hey Friends! So I remembered (with help from Kristin, haha) that we have a special WOD going down on Thursday (“Gordo”), so we’ve bumped up Nate 1 day, and I put an optional cash out on Thursday for after Gordo (though we’d like if you’d give you’re all on the WOD, for obvious reasons). Everyone…

Hi Friends! Hope you all enjoyed Nancy and had some fun running and squatting 🙂  Travelling with a baby is no joke!  And we’ve only been driving around Southern Ontario – I get the feeling we’ve still got lots to learn re: Parenting haha. It’s going to be a great week – we have Nate…