Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

Deanna Whiteley  // Posts published by Deanna Whiteley

05 Jul Posted by in Uncategorized | Comments

SFZ WOD 07052017

WOD Tips: Use an aggressive pace to finish the row, but do not go 100%. You will ‘catch your breath’ on the first round or two of the other movements. Avoid push pressing the dumbbells, and save the shoulders for later rounds. Rest on rep 4 of the power cleans, so you have enough ‘juice’ […]


04 Jul Posted by in Uncategorized | Comments

Happy 4th of July to our American Cousins

WOD Tips: The goal here is to go with as few sets as possible, and to run fast before each rest. 10 rounds will get challenging at round 4 to 7, but hang in there. Keep the elbows up on the rack part of the thrusters and remember that a squat clean counts as the […]


03 Jul Posted by in Uncategorized | Comments

Holiday Monday WOD

Just a reminder there are only two classes today, 9:30 am and 4:45 pm Enjoy your day!!


01 Jul Posted by in Uncategorized | Comments

Happy ‘150’ Canada


30 Jun Posted by in Foody Friday | Comments

Easy Weekend Treat

Simple Paleo Reese Cups 1 cup smooth Almond Butter (or peanut butter if not strict Paleo) ½ cup unsweetened shredded coconut (optional) 1 tablespoon coconut oil 1 tablespoon honey 1 cup dark chocolate chips Instructions Place almond butter, oil and honey in a glass bowl then microwave for about 30 seconds or until melted. Stir […]