Posted: January 4, 2016 in Uncategorized

Ok guys HAPPY NEW YEARS. We’re back on track and in full swing. We’ve got some exciting things coming up this year. So our daily programming will now have some options. 

  • We will all warm up together and in the same way. Following a warm up a timer will be ran, during this time you can choose to do the strength portion or the pre conditioning. The goal is to allow those who’s focus is to get stronger to use this time to get what they need done. If your focus is spelt conditioning you will have ample to do in the pre conditioning. We will then come back together and do the daily conditioning together. Hopefully this will provide all of our members a platform to get what they need from our program. 
  • We are in the process of organizing a women’s only strength and conditioning class one to two nights a week. In this class our girls can lift together and take care of some of the specific needs you might have. A sign up sheet will be on the board. 
  • You will also notice that the old community board has transformed into the goals board. I’d like everyone to put 2 goals up on the board. Look at this goal you have everyday you come in and let’s work together to conquer them. 

Warm Up,


  • 10 Toe Touch Jumping Jacks
  • 10 Good Mornings
  • 10 Squats
  • 10 Lunges
  • 10 Push Ups 

STRENGTH 20 min 

  • BACK SQUATS 3×10 @ 80%


  • 10 burpees 
  • 10 step ups (each leg)
  • 10 v ups 
  • 10 squat jumps 
  • 500 m row 


20 Minute AMRAP
Start at 1 rep and add 1 every round. 

  • Clean 60/30
  • HSPU
  • Box Jump
  • Double Under x 10
  • 200 M Run (stays same)

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