We are closed on Canada Day. Please go out and enjoy our city and all it has to over.
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 […]
What fun things can we do together today? Come find out.
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
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
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
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
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, […]
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
Sunday FUN DAY! Come try a fun different style of work out.