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‘Workouts’

Family and Friends Friday January 13th

Posted by Jenn on January 2,2017

Family Fitness Friday Bring friends and family to work out with you on January 13th. We are asking all members and guests to bring in diapers or wipes for our DIAPER DRIVE for the Calgary Food Bank. Every month we will be supporting a different cause, through the Calgary Food Bank. Please help us help […]

July 13th,Athletic Development

Posted by Jenn on July 12,2016

Warm Up Strength Development 3 Series 5×6 Back Squat Tempo- ( 32X1) 20 Sec Rest 180 Sec Rest Bwtn Series Athletic Development In Teams of Two, Complete 4000 M Row 300 KB Swings 200 Sit Ups 100 Push Ups One Person working at a time Movement Therapy/Cool Down   2x Samson Stretch Adductor Stretch Pretzel […]

July 7th, Athletic Development

Posted by Jenn on July 7,2016

Warm Up Strength Development 6×4 Heavy Snatch Pulls 90 Sec Rest 6×4 Muscle Ups Fall Outs 90 Sec Rest Athletic Development For Time 400 M Run 8 Snatch 12 Over Bar Burpees 16 Kipping C2B Pull Ups 12 Over Bar Burpees 8 Snatch 400 M Run Cool Down

July 8th, Athletic Development

Posted by Jenn on July 7,2016

Warm Up Strength Development A1) 7×3 Over Head Squat Tempo ( 3010) 90 Sec Rest A2) 7×3 Wall Angels Athletic Development 2 Rounds 20 KB Clean and Jerks 1/2 Lap 2 Hills Sprints 1/2 Lap 20 Box Jumps Midline Development 75 Sit Ups Cool Down

July 5, Athletic Development

Posted by Jenn on July 4,2016

Warm Up Strength Development 4×10 Dead Lift 90 Sec Rest 4×1 Legless Rope Climbs 90 Sec Rest Athletic Development 2 Rounds 2 Farmer Carries Up the Hill 20 KB Swings 1 Lap Cool Down

July 1, CANADA DAY- CLOSED

Posted by Jenn on June 30,2016

We are closed today, please go out and celebrate Canada day with your family.

June 30 , Athletic Development

Posted by Jenn on June 29,2016

Warm Up Strength Development 4×2 Rope Climbs 60 Sec Rest 4×8 Per Leg Single Legged Dead Lift 60 Sec Rest Athletic Development 2x 5 Min Amrap 8 DB Thrusters 8 T2B 8 DB Front Rack Side Lunges 3 Min Rest Cool Down

June 29, Athletic Development

Posted by Jenn on June 28,2016

Warm Up Athletic Development 5 KM Time Trial Midline Development 3 Rounds 10 Alternating V Ups 10 Banded Dead Bugs 10 Bicycles Movement Therapy/Cool Down 2x 6 90/90 Hip Drill 6 Active Hip Flexor Stretch Calve Health

June 28, Athletic Development

Posted by Jenn on June 27,2016

Warm Up Skill Acquisition 3×8 K2E on the Rope 30 Sec Rest 3×8 Back Squat with a 3-1-1-2 30 Sec Rest Athletic Development 12 Min Amrap 40 Double Unders 30 KB Swings 20 Goblet Reverse Lunges Cool Down

June 27, Athletic Development

Posted by Jenn on June 26,2016

Warm Up Strength Development 4×8 KB Over Head Squats 4×8 Floor Angels 4×8 KB Roll Outs 4×8 Scapular Push Ups Athletic Development 21-15-9 Cleans 18-12-6 DB Burpee Box Jump Overs Strength Development 10 Ring Dips 10 Push UPs Movement Therapy/Cool Down 2x 6 Archer Pulls 6 Dynamic Shoulder Stretch’s Hip Health