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)

22 thoughts on “Bring a Friend”

  1. Vanessa MacDonald

    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

  2. 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!

  3. 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)

  4. 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)

  5. Deadlifts
    5 sets @ 75% – 165#

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

  6. wux1
    group wu

    Deadlifts x2 @ 315#

    EMOTM 15mins
    1min-15 Situps
    2min- 30sec WallSit
    3min- 45 Flutterkicks(2ct)

  7. wux1
    group wu

    5 sets of Deadlifts x2 @ 155#

    EMOTM 15mins
    1min-15 Situps
    2min- 30sec WallSit
    3min- 45 Flutterkicks(2ct)

  8. 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

  9. 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.

  10. 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!

  11. 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)

  12. 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)

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