Hello everyone! Over the weekend I received an email from the Lifestyle Medicine Coordinator, Cate Plekon. You may have seen her on Friday speaking to Darren briefly. The email states how important it is for everyone to check in at the front desk, get your temperature checked and scan your bar code to enter the […]

Warm up: Wamry+ 3×5 swings to squats + bear crawl 20 yards Xfit WOD: 100 KB swings (53/35) 76 box jumps (24/20”) 50 deadlifts (135/95) 26 squat cleans (95/65) Complete 2 rounds. Reps split between partners. Once P1 finishes his/her Rx’d reps, before P2 starts, P1 completes a 200m run. Pull up work; 16,10,9,9,8

Warm up: Warmy+ 4×4 thrusters + 20 jumping jacks Xfit WOD: For Time 21-18-15-12-9-6-3 reps of: Power cleans (95/65) Wall Ball Shots (20/14 lb) DU’s (3:1 singles) HRPU’s Pull up work; 16,10,9,9,8

Warm up: Warmy+ Tabata, 3 rds of; Right side plank Left side plank Hold bottom position squat HRPUs Xfit WOD; Every 3 minutes for 24 minutes each partner completes the following; 3,2,1…go P1 starts lunging around field while P2 carries KB (53/35) along side P1. At 3 minutes partners switch. Continue this sequence until time […]

Warm up: Warmy+ 3x 200m run + 5 KB swings and squats Xfit WOD: Complete the following; While P1 runs 1 mile, P2 is completing AMRAP of; 10 KB swings + 10 KB squats. Switch once the partner finishes their mile run. A penalty occurs when an athlete stops working and/or puts KB down. If […]