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Wednesday, December 28th, 2011
Hey Guys! We were in the news Today (Tuesday) on CTV – find the link here: http://northernontario.ctv.ca/sudbury/index.html?video=591848 We’re back to normal hours! Please make sure you’re signing up through the mind body online site please! Tomorrow’s WOD: Warm-Up Overhead Squat • 5-5-5-3-3-3 6 Rounds for time: • 5 Push Press (135#/83#) • 15 situps Stretch:…
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Tuesday, December 27th, 2011
Hey folks! Business continues as usual! Please remember to sign up on the website! I like to know when people are planning on coming in! Tomorrow’s on ramp Warm-up Skill: Clean – forms and variations WOD: 5 rounds for time: 5 power cleans, 3 push press, 10 double unders Stretch – pecs and quads See…
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The lot needs to be plowed
Sorry folks! We’ll have to park at the hotel or the cleaners or across the street until I gets plowed! Sorry for the inconvenience! Adam
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Christmas!
REST today folks! Eat some food and fuel up for tomorrow’s WOD! All the best! Adam
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Saturday and Sunday, December 24 & 25, 2011
Hey guys! Mike will be running open gym tomorrow from 10-12, so I’d you go in don’t be alarmed if it isn’t me running the place! He’ll cook up something nice for you guys! Have fun! See you all on boxing day! Adam
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Friday, December 23, 2011
Hey Guys! As a reminder I won’t be in this evening – only the morning and lunch classes are going to happen. See you then! Final Schedule: December 23 – morning and lunch classes December 24 – 10-12 Open gym December 25 – CLOSED December 26 – 10-12 Open gym December 27 – Back to…
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Thursday, December 22, 2011
Hey Folks! We’re getting closer to Christmas! As a heads up – I won’t be in town to coach the evening classes on Friday… so don’t bother signing up for them. I’m working out hours and availability for the weekend while I’m not here. Monday will also be just open gym from 10-12. I’ll be…
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Wednesday, December 21st, 2011
Hey Guys! Great work today! Mikie crushed some serious box jumps and Monique rocked some burpees with a reluctant smile (it’s ok, we all hate them)! So great seeing you guys progress so much. Warm-Up Deadlift – 3-3-3-1-1-1 AMRAP 8 minutes: – 5 hang power clean – 25 Double unders Stretch: – Hamstrings Strengthen: –…
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Tuesday, December 20th, 2011
Hey Folks! Tomorrow’s workout! Warm-up Skill: Pendlay Rows Form Variations WOD: For time: 15-12-9-6-3 Ring rows, Box jumps, Burpees Cool-down: Stretch – shoulder flexion, Hip flexion+external rotation (gluts/piriformis) Nutrition – It’s winter, the perfect time to lose weight. We are designed to eat a protein and fat diet during the darker months. More light, means…
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Monday, December 19th, 2011
Hey Guys! Great work this weekend – it was super fun to have you all out to the gym! Ok I don’t know why it won’t post a pic here – hopefully it does on the website when I post it… Silly technology Warm-Up Snatch 3-3-3-1-1-1 WOD: 3 attempts at a max time L-sit and…