Hey Folks! Lots of fun stuff coming down the pipe.  Unofficial AM vs. NOON vs. PM class throw down coming up soon – We’ll have to set a date and plan for something fun! 🙂 Also CF 24 – a fundraiser where, in teams, we’ll complete 24 WODs in 24 hours in support of the…

Hey Folks! Great work today – Todays WOD was compared to a shift on the ice in hockey, which I think is fair, as the stimulus was intended to mimic many athletic movements – Squat, Lunge, Jump, Run.  It was super fun throwing down with the lunch crew (which is growing in size, and might…

Hey Folks! Great weekend – It was nice to use the Airdyne in a WOD – people can keep an eye out for that happening a little more often 🙂 Excuse the curse words in the video today – I like the message though! [av_video src=’https://www.youtube.com/watch?v=k_w9q9WXWu8′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-1uk5mg’] WARM UP Shoulder Warm Up…

Hey Folks! Great work in the gym today – We’re super happy to have Mandie covering some more hours and Coaching you folks towards better and better movement. Mike Laporte is back in the gym now too – so you’ll be hearing his voice and trying to beat his scores for the next month or…

Hey Folks! Happy Canada Day!  We live in the greatest Country on the planet!  Thanks to Coach Lisa for opening the gym up and for programming an awesome WOD for you guys. Keep up the great work in the gym!  Make sure to give that posterior chain a little loving with a LaX Ball and…

Hey Folks! Stretch out those Hammies, Calves and Groin – those sprints are going to add up! Canada Day Hours!  10am-1pm.  There will be a sexy partner/team WOD 🙂  Get in there and Live your Dream (or at least train so you’re more fit, so that while living your dream you look like a rockstar…

Hey Folks! Hope you guys had an awesome weekend!  I got to catch up with some friends and family – and am VERY grateful for our awesome Coaches that were able to cover the gym.  We really do have the best team ever 🙂 GIGANTIC CONGRATS to Coach Lisa!  She successfully defended her Masters Thesis…

Hey Folks! Great work on todays WOD – Although a lot of people pegged it right away as looking challenging – I feel like it was one of those deceptively difficult workouts.  Those are the best ones! Just want to throw out there – I have a Fundamentals client right now who did a Helen-esque…

Hey Folks! Great work on Helen everyone!  Forearms took a beating on that – and now we’re ALL more fit.  Not too shabby. [av_video src=’https://www.youtube.com/watch?v=lssO92BNsJc’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-34m193′] WARM UP Clean Warm Up 2 Rounds: 10 dislocates + weighted dislocates 10 hops + 10 Tuck jumps 10 russian KB swings (snappy hips!) HEALTH Health…

Hey Folks! Shoulders are going to be BLOWN UP.  Don’t try to sit beside people in the booth at a restaurant or public transit – your shoulders will be impinging on their space.  But don’t apologize for your awesomeness, you can help it – it’s who you are. Keep up the great work, Folks –…