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Workout Of The Day
Our custom strength and conditioning program ensures that you get the most from your training. We record everything digitally so there are tangible results. Classes are led by two coaches to ensure your expectations of quality are always exceeded.
WARM UP – MOBILITY
Easy 400m run (or ~2 min of cardio machine of your choice)
Dynamic joint rotations & stretches (eg: leg swings, hip circles, shoulder rotations, Sampson lunges, floor sweepers etc.)
Pre-squat hip/hamstring stretch
Warm-up KB swings, Wallballs, and Burpee box jumps and prepare for WOD
Complete 5 rounds for time:
Run 400m (sub 400m Row/Ski, or 800-1000m Bike)
21 Kettlebell swings (24/16)
15 Wallballs (20/14)
9 Burpee box jumps (24/20)
New athletes or those that struggle with longer WOD’s cut reps down as needed (eg: 15 – 12 – 6)
(Last completed April 30th/22)
In remaining class time: Cool down, roll out, stretch / mobilize, or work on a weakness.
We never stop pushing the envelope when it comes to just how great we can be. We are constantly looking for ways to improve our gym and experience for our members.
We Want To Be The Best
Why would you settle for anything less? We won’t. We designed our gym when we were customers, and have never forgotten what we wanted as customers.