Hey Folks! Great work on todays WOD – it looked like a beaut! This coming holiday season there are going to be some changes in hours – make sure you’re signing up for classes as the schedule online reflects the changes in the schedule. P.s. If you’re traveling this weekend – be safe! Warm up…

Hey Folks! Killer times on todays WOD I hear – We did this in the summer too, so if you were around then, don’t forget to compare your times! Holiday hours! Christmas Eve night we’ll be closed Christmas we’re closed Boxing day we’ll be open 10-12 (like a weekend day) New years eve evening we’re…

Hey Folks! Nice deadlifts today – they looked like fun – nice to see some people PRing on the WOD and others lifting heavier weights sans problems. Warm up 2 rounds – foam roll:  Quads, Hamstrings, IT bands, calves, T-spine.  30 second squat hold.  10 Dislocates & 10 reverse dislocates “Grace” – For time… 30…

Hey Folks! That didn’t look like the most fun workout in the whole world – but it was great seeing you all challenge yourselves with the overhead squats. They’re a fun game, those overhead squats. Keeping up the intensity – we’ve got Christmas on the way so we need to book the hours now. Christmas…

Hey Folks! Great weekend – Something about people in the gym on a snowy day is relaxing. Week 2 of 6 coming up! Warm up 2 rounds – 10 dislocates & 10 reverse dislocates, 5 jumping squats, 5 band pull aparts. Pendlay Row 3×5 @ 80% 3 Rounds for time: 20 box jumps 10 pull…

Hey Folks! Nice deadlifts today – I know they felt kind of heavy, but they looked light and form was great.  All that squatting has made a difference. Warm up 2 rounds – T spine (30 seconds), spiderman lunge hold, squat hold with ankle dorsiflexion bias Snatch 5×2 *Every two minutes perform 2 reps 3…

Hey Folks! Beauty WOD today.  It was pretty fun, but I don’t know how some of you got so many rounds… you’re animals, and I love it.  Kristin updated me… the countdown timer is sweet, but we don’t know what it was for – it’s for the Open!  March 6th the Open WODs begin and…

Hey Folks! Nice work today!  After those 50 burpees it was smooooooth sailing.  You guys did great.  I think the last 6 weeks helped with your ability to do handstand push ups because they looked a lot easier than they used to! Something to keep in mind over the next month or two… Train hard…

Hey Folks! Great work on the mental test that was todays workout, that was pretty intense to watch – I felt a little bit bad… but not a lot bad. Next time you have to do 25 thrusters you’ll think, “pffff, 25 is nothing!” The cookie exchange was a success, I’m very excited to eat…