Workout of the Day – May 20 2019
WOD: “Murph” 1 Mile Run 100 Pull ups 200 Push ups 300 Squats 1 Mile Run
Workout of the Day – May 18 2019
WOD: AMRAP in 20 21/15 Calorie Row 15 Pull ups / Ring Rows 9 Hang Squat Cleans @ 135/95
Workout of the Day – May 9 2019
SKILL: Running Drills WOD: FRAN 21-15-9 Thrusters @ 95/65 Pull ups
Workout of the Day – May 6 2019
SKILL: Sled Push for Load WOD: 5 Rounds 100 foot walking lunge 20 Wall Ball @ 20/14 100m Run 20 Pull ups
Workout of the Day – April 29 2019
STRENGTH: OH Squat 1 RM WOD 20 Rounds 5 burpees 5 pull ups 5 air squats
Workout of the Day – April 24 2019
SKILL: Favourite 4 WOD: 4 Rounds 5 HSPU 10 Push ups 15 Pull ups Rest 2 min Repeat for 2 more Rounds
Workout of the Day – April 17 2019
Today we remember the sacrifice of four #Canadian#Soldiers at Tarnak Farm, the first #Canadian casualties in Afghanistan, in 2002. Sergeant Marc Daniel Léger, Corporal Ainsworth Dyer,... Read More
Workout of the Day – April 11 2019
SKILL: Agility drills WOD: 10 Wall Ball @ 20/14 10 Calorie Assault Bike 20 Wall Ball 10 Pull ups 30 Wall Ball 10 Cal Bike... Read More
Workout of the Day – April 3 2019
Clean & Jerk – 7 x 1 @ 85% WOD: 5 Rounds 3 Clean pull @ above weight 6 pull ups 9 box jumps @... Read More
Workout of the Day – March 30 2019
Clean & Jerk Prep work 3 Rounds 21 Wall Ball @ 20/14 15 C2B Pull ups 9 Clean & jerk @ 135/95