Friday

Warm-up 2 mins of each Run (400m), Row, Jumprope (DU Practice) 4 mins of 4 pull-ups, 6 push-ups (HR) 8 Squats & 10 Sit-ups (no abmat)…

Thursday

Warmup 2 mins of each Run (400m) or Row, Airdyne, Jumprope (DU Practice) 4 mins of 4 pull-ups, 6 push-ups (HR) 8 Squats & 10 Sit-ups…

All aboard the pain train….Izzy Warmup 2 mins of each Run (400m) or Row, Airdyne, Jumprope (DU Practice) 4 mins of 4 pull-ups, 6 push-ups (HR)…

Warmup 2 mins of each Run (400m) or Row, Airdyne, Jumprope (DU Practice) 4 mins of 4 pull-ups, 6 push-ups (HR) 8 Squats & 10 Sit-ups…

Another Gem from Ross. Explore! Warm-up 2 mins of each Run (400m), Row, Jumprope (DU Practice) 4 mins of 4 pull-ups, 6 push-ups (HR) 8 Squats…

*Remember only 2 classes today at 9am & 5pm. Giddy Up Warmup You Know the one WOD Your going to love it! Cooldown ahhhhh

We are playing burpee dodgeball at the gym this morning at 8am. Last time was amazing and quite the workout. Here are the special rules in…

Ross sent over some pics from his recent trip to his property in Northern Nova Scotia. Looks Amazing and notice the lack of surfers. Warmup 2…

We have been hearing some bullshit chatter while the coaches are trying to explain the WOD lately. Please re-read Rule #6 and STFU. OK? Warmup 400m…

Kristy Takes it in a landslide! Warm-up 400m Run & Row 8 Min Turkish Get-ups 2 reps per side alternating on the minute heavy enough that…

Perspective changes are nice. Warmup 2 Mins each Row & Run then 20 pvc dislocates 10 figure 8 dislocates 3 rounds (pvc> 15# bar > 45#…

40 person JYD= Hard! Warmup 2 Mins each Row, Dyne, Run, Rope then JYD WOD Gymnastic Weakness Volume Training (your choice) 2-3 Reps on the minute…