Month: September 2018

Oct 1st Class Program

Back Squat Waveloading: 5@ 70% / 4@ 75% / 3@ 80% 5@ 72% / 4@ 78% / 3@ 82% Rest as needed between sets *If you don’t know your percentages, begin @ moderate load with slight progressions as needed to achieve desired efforts on waveloading. + 4 Sets: Every 1:30 mins per station Station 1: …
read more

Sept 29th Class Program

For time: Teams of 2 5 Rounds Each: 15 DB Push Press @ 95/65 10 Bar Facing Burpees 100ft Reverse Sled Drag @ 225/155lbs 1 Work / 1 Rest + For time: 800m Run x 3 Sets Each (2400m Each) 1 Work / 1 Rest

Sept 28th Class Program

Front Squat 10-10-10 Rest as needed + Romanian Deadlift 10-10-10 Rest as needed + 3 Sets: 12 Axle Bar Front Rack Lunges every 2 mins @ Challenging weight + For time: 30 Cals on Rower 30 Box Jumps w Step down 20 Cals on Rower 20 Box Jumps w Step down 10 Cals on Rower …
read more

Sept 27th Class Program

15 min EMOM 1st min: KB Clean + Strict Press x 6-8 reps/side 2nd min: 1-2 Rope Climbs 3rd min: 45s Front Leaning Rest on Hands *Not meant to be metcon, Choose weights that are appropriate for reps but allow you to have relatively 20-30s rest on 1st and 2nd station. + 10 min AMRAP …
read more

Sept 26th Class Program

5 Sets: 2 mins on Rower @ 80-85% effort 2 mins Rest *This is our last progression on this row. + 30 min AMRAP @ Sustainable effort 200m Run 7 Burpees no jump 9 Wall Balls 1 min AirBIke @ Recovery Pace *Intention should be to have a fast but managable pace on Run / …
read more


Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

Phone Number:

Email: