Hey Folks! Great work today on the awesome Team WOD – I had to get it in when I could, which meant doing it solo, but I did PR, so that’s good news 🙂 Labour day weekend coming up!  We’re open just 10am-12noon on Monday, and then back to normal hours after that!  Normal hours…

Hey Folks! Partner WOD!  Todays workout looked a little mean – but you guys are going to be glad you spent this much time working on chest to bar pull ups when the open rolls around (whenever it is). [av_video src=’https://www.youtube.com/watch?v=1jrCooXFw7g’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-24zqzd’] Coaches Notes: My favourite CF WOD.  With a partner, this…

Hey Folks! Boom – that was a fun one and a half!  The deadlifts and box jumps looks awkward in set #1 and totally comfortable in set #5 – pretty cool.  Prepare to be sore in all sorts of weird places haha.  If you were significantly weaker in certain places – that’s a nice little…

Hey Folks! Hope you all had a great weekend!  Thanks to everyone who came out to camp, despite the rain we were able to play some solid bocce and frisbeer and have all sorts of fun 🙂 [av_video src=’https://www.youtube.com/watch?v=hQKs23KcDzs’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2teb28′] Coaches Notes: Ensure you aren’t being lazy on your low hang position, the…

Hey Folks! Friday!  That was a quick week for SURE.  Saturday is still camp day – don’t believe the hype about potential rain… We’ve all seen how “rainy” it’s been this summer.  So I’m not worried 🙂 [av_video src=’https://www.youtube.com/watch?v=RrygLCyeQic’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-a4cb1′] Coaches Notes: Handstand practice!  Yay!  Ask the coach about progressions and have…

Hey Folks! Great work today!  Todays workout looked a lot harder than it was (sorta) – and you guys CRUSHED it.  Awesome work! [av_video src=’https://www.youtube.com/watch?v=jBjyVc2_GR0′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-26gh48′] Coaches notes: It’s Jackie!  Do it 🙂 Drop the empty bar from overhead and the CrossFit gods will smite you forever (also, we’ll all judge you).…

Hey Folks! Great work today getting all those burpees in.  From the way it sounds, it was not an easy workout.  Good.  Hahah – Now the rest of the weeks workouts will feel easy, right? [av_video src=’https://www.youtube.com/watch?v=w19GwmwEQeg&t=2s’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2i3xfa’] Coaches Notes: This is going to be gnarly on the grip and legs.  Break things…

Hey Folks! I hope you had a great day!  Don’t forget – some hang at camp this Saturday! 🙂 [av_video src=’https://www.youtube.com/watch?v=N0CQsYDAYd8′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2qnhyb’] Coaches Notes: Snatch practice!  Keep that bar close to the body and lift those feet! Strength: 5 sets 2 hang squat snatch 3 power snatch (from the ground) (touch &…

Hey Folks! Another great weekend went by too fast.  Hope you all had a blast 🙂 [av_video src=’https://www.youtube.com/watch?v=qpl5mOAXNl4′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-ph80′] Coaches Notes: Gymnastics work!  Yesss.  It’ll feel a little awkward.  THat’s ok.  WOD looks spicy 🙂 Gymnastics work: 6 sets 2 swing on rings with snap back pull 2 – 5 ring muscle…

Hey Folks! Friday!  We made it through another week.  SO easy, right?  You guys are starting to see a small smattering of the full versions of the olympic lifts, which is nice.  They might feel a little “off” at first, but that’s normal (like swinging a baseball bat again for the first time).  the added…