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01 Aug Posted by in Misc. Info | Comments

It is hot out, so it is very important to stay hydrated!  You may have noticed that we got a Free Flow water cooler installed at the downtown location to help you stay hydrated.  The water is guaranteed to be fresh because it runs straight from the tap to the cooler when you press the button.  The water cooler has a triple filtration system that reduces:

  • chlorine, tastes and odours
  • sediment & dirt
  • lead & other heavy metals
  • chemicals and VOCs
  • cysts, giardia, cryptosporidium

Please bring you your water bottles to fill up!

Coaches Notes:

  • Treat this workout like Cindy.  The challenging part will be maintaining the ring dips.
  • Choose a scaling option on the ring dips that you are able to maintain for the whole workout
  • Hold yourself back on the first few minutes so that you don’t burn out at the 5-7 minute mark.

Workout of the Day

:15 Jumping Jack
:15 Squat
:15 Mountain Climber
:15 Jump Squat
4 Rounds

1:00 Rest

:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank
4 Rounds

AMRAP: 20 min
Pullup: 3
Ring Dip: 6
Air Squat: 9

Zone 2 – Strict assisted pullups & Dips
Zone 1 – scale as needed

Roll out shoulders and back
5 way shoulder stretch

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