Tuesday, 6-4-19

Strength: 5X5 Front Squats @ 70% Three rounds of: Max reps in a min. Pass Throughs (w.push up in the front and dip in the back) Sumo deadlift high-pull, 75 pounds (Reps) Burpees (Reps) Push-press, 75/55 pounds (Reps) Pull Ups (reps) 1 min rest

Memorial Day Hours: 7,8 & 9AM. No PM classes. We will be offering a 4 week Squat Strength Program in June. If interested, please see Matt or Mariana. The cost will be $35.00 for programming specifically geared for you. Please keep in mind you will be squatting 4X per week, some of those sessions taking…

  4X5 Min Rds for Reps: 0:00-2:00, 2 rd of “Cindy” then max D/U 2:00-3:00, Max DB Snatches 45/30 3:00-4:00, Deadlifts 95/65 4:00-5:00 Wall Balls 20/14 rest 3 min between rds. 15 min to work on skills- HSPU, D/U, any rig movement, etc….

Strength: Deadlifts: Work up to a heavy 5 Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats

8 min. E.M.O.M. – Even Minute – 2 rope climbs Odd Minute – 4 wall walks EMOM starts @ 10 mins past hour 15 min.A.M.R.A.P. 5 – Man Makers 10 – Hang Power Cleans 15 – Air Squats AMRAP starts @ 25 mins past hour Strength/Skill – 5 x 3 Bench Press Strenght/Skill starts at…

Congrats Rob & Amanda! Just married!!!! Olympic Athlete Christine Girard Snatches 106 kg (233 pounds) at Ogopogo Weightlifting Championships 2011 in Kelowna, B.C. Strength/Skill -S.D.H.P. 15 MIN. .A.M.R.A.P. 4 Wall Climbs 8 Pistols 12 SDHP’s 75/55