Hey everyone this weekend we have 4 members competing in the Nxt Lvl Games! This is a CrossFit competition and it’s also conveniently located in our end of town so come out to cheer them on if you are free. We have Ashley and Elisabeth in the Novice Womens category and Michelle and Mel in […]
Back to a full week, back to school, back to normal everyone 
Monday Push ups, Rowing, External Rotation, Powell Raise, Sled Drag Foundation: Pendlay Row, Back SquatBuilding: OHS, Snatch, Clean grip DL Tuesday Split Squat, tib raise, Back Extension, tuck ups, farmers carry Interval Conditioning Wednesday Conditioning & Stretch Thursday Run, Shoulder Press, Chins, […]
Holiday Workout on Monday! We’re flipping tires so it’ll be dirty – and also don’t park in the parking lot. Days are changed up a bit because of a short week so take note. Monday Holiday Workout! Tuesday Incline DB Flye, Trap 3, Sled Push/Pull, Bicep Curl, Tricep Extension Foundation: Pendlay Row, Back SquatBuilding: OHS, […]
Hi everyone, we’ll be seeing a little less of Ashton over the next few weeks as he’s going up north to help out his family for a bit, you might see a few new faces coaching in the morning here and there! Monday CBP, Cuban Rotation, Farmers Carry, Sled Push, Pike Stretch Foundation: Pendlay Row, […]
Monday Push ups, Row, External Rotation, Powell Raise, Sled Drag Foundation: Pendlay Row, Back SquatBuilding: OHS, Snatch, Snatch DL Tuesday Aikins Run, Sissy Squats, Jefferson Curl, Hip Flexor Raise, Couch Stretch EMOM Conditioning Wednesday Conditioning & Stretch Thursday Run, Lateral Raise, Chins, Sled Drag, 90/90 Stretch Foundation: DL, Landmine PressBuilding: CJ complex, Push Press Friday […]
Hi everyone, Marley will be coaching her first solo classes on Thursday of this week so give her a warm welcome! Monday Chest Flye, Trap 3, Short Sprints, Curls, Tricep Extension Foundation: Pendlay Row, Back SquatBuilding: OHS, Snatch Tuesday Split Squat, QL Extension, Back Extension, Band hip flexion, Butterfly Interval Conditioning + Bike Sprints Wednesday […]
Okay it’s a short week. With no classes on the holiday Monday that’s a great opportunity to go do something active outside. Our days are shuffled around a bit so take note, and I’m hopeful we can do an outdoor workout at the park on Saturday. Monday Holiday (no classes) Tuesday Sled Push, Seated GM, […]
Hi everyone! New cycle begins Monday! If you haven’t been around much this is a great time to get back into things. We had a great time at the Outland Games this weekend! With Marley and Brock placing 2nd and Dylan and I coming in 8th in Intermediate. As well as Laura and her husband […]
Last week of this cycle! Building has made great progress with their Oly lifts and squats and for Foundation, if you’re feeling up to it this is a good week to test the deadlift. In other news, we have several members competing in the Outland Games in Altona this Saturday, July 27. It’s a bit […]
The end of cycle is approaching. We will have one more week of challenging these lifts and then we begin the next cycle on July 29. Monday Sled Push, Curls, BS, Split Squat, Side plank Foundation: Push Press, Sumo DeadliftBuilding: Snatch & FS Tuesday WB Workout! Wednesday Conditioning & Stretch Thursday Back Extension, Extn Rotation, […]