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More Sponsors!

Our Friends and Family event in Appreciation of you is coming up in 3 days! We are so grateful for the community we have and the local business that are contributing door prizes , food/beverages or coupons for you.

Earls Kitchen & Bar

Syndicate Gear

Syndicate Gear will have a table showcasing their products and some as a door prizes! Here is your chance to get some knee sleeves, wrist wraps, hand guards and a belt!

Radical Ideas

I am excited to announce a prize for everyone who attends with Master Coach Shawn Bearman!

South Island SUP

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) power clean and jerk, or do 3 reps on the minute for 7 minutes at 50-60%.

Metabolic Conditioning: “Bull Snot”

15 min AMRAP

80 ft Overhead Plate Carry – 20’ 4 times
12 Bumper Plate Front Squats – plate held to chest – (Same)
12 Kipping Handstand Push Ups
40’ Walking Lunge
12 Burpees

Performance: 25/45
Athletic: 15/25, 8 kipping hspu
Health: 10/15, 12 FB shoulder press

Scaling Guide: 3 – 6 rounds, about 3:30 per round.

Scale Up: 2/4″ deficit HSPU, 30/45lb suitcase carry db lunges

Compare to: NEW WORKOUT!

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