Hey Folks! Nice pull ups today – we’re on the “road to pull up domination”! I like it. Drew did 212 double unders in 2 minutes – is it the shoes??? When you get a chance try to fit in the random tasks, like the double unders, overhead squats, Turkish get up, etc. Warm up…

Hey Folks! Way to crush todays “deceptively challenging” workout! Welcome to Renee, Mike B and Trish (who crushed her third on ramp WOD today!) It’s the summer and it’s awesome outside, at some point I’d like to head over to a track or football field for the sprint wods, let me know which days/times work…

Hey Folks! Holy PR city! You guys crushed extreme and it made me happy. Remember, happy while pressing, angry while deadlifting. Hahaha Proud of you! My little gym is growing up! Warm up Mobility work with sudburys best physiotherapist – Kristin Green! (or me, at lunch) 21-15-9 for time: Squat cleans Handstand push ups Stretch…

Hey Folks! Quiet weekend in the gym/on the hill! You all must be at camp soaking up the rays. Good. You’ll need that rest 🙂 Make sure you sign up online for the catalyst games if you’re going to come compete! If you sign up before the end of the month you get to customize…

Hey Folks! Tomorrow We’re headed to Adanac ski hill! We’re doing hill sprints – in case you were going to be surprised hahah. Sorry about not being at the gym to anyone who still decides to show up! We’ll be back in the gym Sunday and Yoga is on like Donkey Kong! See you tomorrow!…

Hey Folks! I almost want to say sorry, but that would be a lie. You guys crushed it! Great work. Warm up Press 3×3 3 rounds for time: 10 broad jumps 10 ring rows 10 kettlebell swings 10 push ups Stretch – a little bit of everything! See you in the gym! Adam & Drew

Hey Folks! Awesome deadlifts today – some serious PRs are going to go up next week (considering people were setting PRs today too!) Starting this week I’m going to post a list of tasks that need to be completed by those interested in competing at the catalyst games. It’ll just be so we can sort…

Hey Folks! Great work on today’s WOD! We had a huge group at 6am and it was super fun, i love having the new faces in the gym! This week is our threes week and then next week is 1 rep max week! Get excited and crush everything this week! Warm up Deadlift 3×3 AMRAP…

Hey Folks! I’m baaaaaaaack! Good hearing from drew how well the last week went – I can’t believe how fast it flew by. But I’m back and fired up to train, live and coach well so that we can send a team to regionals/the crossfit games next year! It’s time to put your game face…