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Archive for June, 2014

July 1, CANADA DAY, CLOSED

Posted by Jenn on June 30,2014

We are closed on Canada Day. Please go out and enjoy our city and all it has to over.

June 30, WOD

Posted by Jenn on June 29,2014

Shoulder Health Strength Session 4×8 Single legged Dead Lift Ring Hamstring Curls GHD Sit ups Tea Cup Kettle Bell Lunges Wod 21-15-9 Dead Lifts C2B Pull Ups Coach Swagar Quote of the day: “I just realized my lips are inside out. They should be turned inwards, because I spend most of my time talking to […]

June 29, Sunday Fun Day

Posted by Jenn on June 28,2014

What fun things can we do together today? Come find out.

June 28, WOD

Posted by Jenn on June 27,2014

Leg Health Skills Session 15 Min Of  Clean Tech Wod 4 Min EMOM 2 Cleans 2 Min Rest 4 Min EMOM 4 Jerks Coach Swagar’s Quote of the day: “The single biggest problem in communication is the illusion that it has taken place.” ― George Bernard Shaw, Leadership Skills for Managers

June 27, WOD

Posted by Jenn on June 26,2014

Spine Health Strength Session 5×5 Back Squat  4-2-0 Tempo Wod 8 Min Amrap 8 V Ups 10 Push Press 12 Wall Balls Coach Swagar’s Quote of the day: “Much unhappiness has come into the world because of bewilderment and things left unsaid.” ― Fyodor Dostoyevsky  

June 26, WOD

Posted by Jenn on June 25,2014

Shoulder Stability Work Skills Session 2x 4 Sleds Pulls 4 Tire Flips 4 Rope Climbs 4 Atlas Stone Tosses Wod 6 Intervals- 1 Min Rest 8 Dead Lifts 8 Over the bar Burpees Coach Swagar’s Quote of the day: “Assumptions are the termites of relationships.” ― Henry Winkler  

June 25, WOD

Posted by Jenn on June 24,2014

Spine Mobility Skills Session 15 Min Hand Stand Walking Drills Pull Ups Drills Wod 12 Min Amrap 7 Hand Stand Push Ups 14 Pistols 28 C2B Pull Ups Coach Swagar’s Quote of the day: “The mouth is made for communication, and nothing is more articulate than a kiss.” ― Jarod Kintz, It Occurred to Me

June 24, WOD

Posted by Jenn on June 23,2014

Lat Health Skills Session 3×10 Split Snatch Wipe Grip Bent over Rows Strict T2B Wod 4 Rounds 10 Dumb Bell Snatch 10 Dumb Bell Over Head Squat 10 Plank Rows 250 M Row Coach Swagar’s Quote of the day: “I consider conversations with people to be mind exercises, but I don’t want to pull a muscle, […]

June 23, WOD

Posted by Jenn on June 22,2014

Hamstring Health Strength Session 3×15 Glute Max Kick Backs Side Step ups Glute Med Walk Wod Fran 21-15-9 Thrusters 95/65 Pull Ups Bonus Round

June 22, WOD

Posted by Jenn on June 21,2014

Sunday FUN DAY! Come try a fun different style of work out.