30

Aug

# Bring a Friend

Next Wednesday is Bring a Friend Day!

Note – our first fall Prep Course will be starting next Tuesday. There’s still a few spot left.

Deadlifts x2

5 sets @ 75%

EMOM for 15 min

Min 1 – 15 Situps

Min 2 – 30 sec Wall Sit

Min 3 – 45 Flutterkicks (2-count)

Please cancel my 6am, thanks

Sorry for late notice but please cancel my 6am class.

I don’t think I registered for this morning Shane. Can you check? Thanks!!

Fun morning.

Deadlifts to 145#

Felt so heavy but good to do

Wod was fun!

Last round Matt challenged us to do max sit ups (31) max walk sit and max flutter kicks (85) fun little challenge

Stretched and added 20 burpees

Deadlifts x2

5 sets @ 75% – 315#

EMOM for 15 min

Min 1 – 15 Situps

Min 2 – 30 sec Wall Sit

Min 3 – 45 Flutterkicks (2-count)

Epic finish 6am-ers! Thanks for sharing a bar Matt.

Thanks coach Shane!

MOB + Group WU & MOB

Deadlifts x2

WU – 135#x5, 155#x4, 175#x3

5 sets @ 75% – 225#

EMOM for 15 min

Min 1 – 15 Situps

Min 2 – 30 sec Wall Sit

Min 3 – 45 Flutterkicks (2-count)

Deadlifts x2

WU – 110#x5, 130#x4, 150#x3

5 sets @ 75% – 165#

EMOM for 15 min

Min 1 – 15 Situps

Min 2 – 30 sec Wall Sit

Min 3 – 45 Flutterkicks (2-count)

DLs x2

5 sets @ 75% – 305#

Can’t wait to see what tomorrow brings! 😉

Thanks Matt!

😆

Uh oh…

Deadlifts

5 sets @ 75% – 165#

WOD

Last set sit ups (21), 55 sec wall sit, 89 flutterkicks

Thanks Matt

Deadlifts x2

[email protected] 125(5)-145(4)-165(3)

175# x5

EMOTM 15mins

1min-15 Situps

2min- 30sec WallSit

3min- 45 Flutterkicks(2ct)

wux1

group wu

Deadlifts x2 @ 315#

EMOTM 15mins

1min-15 Situps

2min- 30sec WallSit

3min- 45 Flutterkicks(2ct)

wux1

group wu

5 sets of Deadlifts x2 @ 155#

EMOTM 15mins

1min-15 Situps

2min- 30sec WallSit

3min- 45 Flutterkicks(2ct)

mob wux1 group mob

deadlift x 2

135×6 185×5 205×2 5 set

EMOM 15 min

min 1 15 sit up

min 2 30 sec wall sit

min 3 45 flutter kick 2 count

Group warm up and mobility

In penetanguishene , Ontario

ohs 5 reps @ 90% x7

Wod

4 rounds

400m run

15 kb snatches (left and right arm)

16:10

Great sweaty workout!! Thanks coach

Julie ! 💪💪 great fun working out with a new group. These guys come from a small town so they are very close knit group. Fun visit with my son.

Deadlift x2

5 sets @175#

Great 5pm class! Thanks Steph❤️

Deadlifts x2

5 sets @ 75%

Took it reaaaaaally light – 100#. My back does not hurt anymore but still feels fragile.

EMOM for 15 min

Min 1 – 15 Situps

Min 2 – 30 sec Wall Sit

Min 3 – 45 Flutterkicks (2-count)

Fun 5pm class!

Last round of wall sits was a full minute 🙂 WTG 5pm class!

Deadlifts x2

5 sets @ 75% 205#

EMOM for 15 min

Min 1 – 15 Situps

Min 2 – 30 sec Wall Sit

Min 3 – 45 Flutterkicks (2-count)

Deadlifts

175-210-245-260#

Good EMOM. Nice and sweaty

Deadlifts x2

5 sets @ 75%

185# x 5

EMOM for 15 min

Min 1 – 15 Situps

Min 2 – 30 sec Wall Sit

Min 3 – 45 Flutterkicks (2-count)