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
WU@ 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)