YES WE ARE OPEN AT 1017 GUNN HIGHWAY!

I’m not posting the warm up today or detailed skill work but we are doing both. scaling options posted at the gym

Skill work
Toes to bar progressions

Wod

For Time
60 Double Unders
30/21 Calorie Echo Bike
15 Toe to Bar
40 Double Unders
20/14 Calorie Echo Bike
15 Toe to Bar
20 Double Unders
10/7 Calorie Echo Bike
15 Toe to Bar
@ 14:00 minutes
Part B)
6:00 minute AMRAP
24 Double Unders
8/6 Calorie Echo Bike
8 Toe to Bar

We will have time after to stretch and/or work some weaknesses.

Gym is temporarily closed. Try this workout at home. If you need to borrow some equipment let us know.

Warm up with 3 sets of
10 push ups
10 squats with a 1 second hold at the bottom
10 sit ups
200m run

wod for time

80 Air Squats

50 sit ups

40 Push-Ups

800 meter Run

40 Push-Ups

50 sit ups

80 Air Squats

Still temporarily closed.
Watch the facebook page this week for updates about the gym.

Here’s a fun one you can do at home with a db or barbells.
Be sure to warm up with a run and some db or barbell snatches at a light weight

5 Rounds for time
20 Alternating Db snatches OR 10 barbell snatches
Run 400 meter (or row or ski)

At home workout

Warm up-
warm up
3 rounds
run 1 minute (30 seconds out, 30 seconds back)
10 push ups
10 sit ups

Strength if you have a barbell at home
5 sets of 4 front squats at about 75 percent

Wod-
5 rounds
In 2 minutes perfrom
-20 kb swings or 20 db hang clean and press (10 each arm)
-then in the remainder of the 2 minutes burpees over your dumbbell
Rest 1 minute then repeat.

Gym is closed this week.
try this at home workout


Amrap 7 minutes
12 single arm db thrusters (5 each side)
12 sit ups

Rest 5
7 minute amrap
12 single arm db snatches
12 push ups