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H&F: Oct 14-20, 2013.

October 14, 2013 by ·

  MON October 14/13 GYM CLOSED FOR STAT TUES October 15/13 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. snatch tech with light BB. WOD –  A. Hang clean and jerk 12x 1 – Every 60sec B. AMRAP in 6 min of; – 4 Push-ups – 8 KBS […]

REMINDER: Gym closed Monday for Thanksgiving

October 11, 2013 by ·
thanksgiving

Just a quick reminder that the gym is closed on Monday October 14, 2014 for the thanksgiving holiday! Wishing you all a great holiday. Enjoy your turkey and pumpkin pie, and be ready to regret it come Tuesday PS We are still open full hours on Saturday and Sunday this weekend!

AllowMeMeals.ca recipes – SIMPLE BBQ LEMON PEPPER CHICKEN

October 9, 2013 by ·
lemon chix

Ingredients 4 chicken breasts or chicken thighs 3 tbsp lemon juice salt and pepper 1 lemon 1. Place chicken in a bowl and marinate in lemon juice for 10 minutes. Heat BBQ on high for the 10 minutes and then turn down to medium. 2. Generously cover chicken with fresh ground pepper and sea salt. […]

CrossFit and Rhabdo – by Dr. Scotty Butcher

October 8, 2013 by ·
Scotty web 150x150

Hi, I’m Scotty: I’m a CrossFitter and I got Rhabdo Now, before you get the wrong idea, for me, the two concepts in the title are not related.  Yes, I did get a mild case of Rhabdo when I was 20ish, but this had nothing to do with CrossFit.  It had everything to do with […]

GYMN: Oct 07-13, 2013.

October 8, 2013 by ·

  MON October 07/13 REST DAY TUES October 08/13 WARM-UP Gymnastics warm-up WOD A. Bar pull-over variations and practice – 15-20 minutes B. Rope climbs – 10-12 total – shoot for one every minute for 8-12 minutes.  Not actually timed, but move quickly through. C. 10-1 of the following movmetns; – Ring dips – Body […]

Why we <3 SYNERGY

October 7, 2013 by ·

A while back we cornered some of our members and asked them to tell us their story and it all came down to the question – Why do they

ENDUR: Oct 07-13, 2013.

October 6, 2013 by ·

  MON October 07/13 WARM-UP Warm-up – coaches pick WOD A. 5meter sprint starts from standing x 10-15 – rest as needed B. In 75 sec complete; – 6-8 DB Deadlifts – 6-8 DB swings (awkward) – Sprint the remainder of 75sec Every 5 min x 6 rounds – keep back tight on the DB swings […]

OLY: Oct 7-13, 2013.

October 6, 2013 by ·

  MON October 07/13 – Prep 1, Week 4 WARM-UP Warm-up – back squats to 50-60% 1RM WOD  A. Snatch 6 x 2 – sets across B. Power clean 5 x 2 – build C. Push Jerk 4 x 2 D. Back squats 5 x 5 – sets across TUES October 08/13 – Prep 1, Week 4 […]

H&F: Oct 07-13, 2013.

October 6, 2013 by ·

  MON October 07/13 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15 WOD –  A. Back Squat 1×10, 1×8, 1×6, 4 x 5 – 20 minutes B. In 30sec complete; – 3-5 back squats […]

POWER: Oct 7-13, 2013.

October 6, 2013 by ·

This program style will take us into the Provincial competition on October 26th here in Saskatoon. MON October 07/13 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll followed by – 20 squat to stands, […]