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Welcome Ethan!

06 Feb Posted by in Uncategorized | Comments

Ethan recently made the plunge and moved to the Island from Alberta. When he’s not working as an engineer, he’s probably out running or playing hockey. Ethan is an all around nice guy and I have yet to catch him without a smile on his face. He’s focused and driven and I can’t wait to see his progress over the next few months. Be sure to introduce yourself when you see him or he’ll beat you to it!

Pumped to have you on board buddy!




Please check the website before coming in to class. It is supposed to snow all night and morning.

ALL classes are on unless specified here.

6am cancelled

6pm cancelled


Workout of the Day

Context: Competition

Mobility: Hip

Skill Practice Warm Up: fun game

Strength: 5×1 deficit deadlift – 7 of 14, same weight across, approximately 70 – 85% of max

Super Set: 5×5 strict weighted ring dip (or progressions), “across,” scale to the same challenge

Metabolic Conditioning: “Smooth Lightning”

For time – 5 rounds

8 squat clean thrusters
4 reps of 20′ out 20′ back shuttle run

Performance: 75/115lbs
Athletic: 55/75 lbs
Health: 35/55 lbs

Scaling Guide: 6 – 11 min, about 1:30 per round.

Scale Up: 85/135lb bar, 1 20 ft handstand walk and then 3 shuttle runs each round instead of 4 shuttle runs.

Compare to: November 29, 2016

Optional ‘Cash Out’: 4 min max cal row or assault bike

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