4 rounds

5 OVHS
6 Mountain Climbers
10 Box lumps
5 push ups
5 pullups

5 rounds

20 double Unders
15 power cleans
10 box jump overs

4 rounds

60m shuttle run
15 squats
10 push ups

5 rounds

10 deadlifts
20 wallball shots

Down and Up Fran
21-15-9-15-21
Thrusters
Pullups

Parade Day Schedule...

 9am and 10:30 classes cancelled tomorrow due to downtown parade


21-9-6-9-12
Hang power cleans
Box Jump

Partner Wod:

100 front squats
100 kbs
100 wall balls

One partner working at a time. Every minute on the minute both partners do 4 burpees.

25 deadlifts
500m run
50 ring push ups
500 m run
25 pull ups

Spartan training...

Friday Fun...

12 min AMRAP

200m run
10 Power Cleans

Lucky early morning crew did

20min AMRAP

400m run
10 Hang Power Cleans

5 Rounds…2 Mins on and 2 Mins off

10 Push Press
10  Kettle Bell Swings
10 Box Jumps

4 rounds

21 unbroken thrusters if you set the bar down finish set with burpees
100m run

Complete as many rounds as possible in 15 minutes of:

dumbbell snatches, 5 reps, left arm
dumbbell snatches, 5 reps, right arm
50 double-unders

Summer Hours

A few changes:

Early Morning 6:15am is only going to be Tues Wed Thurs for the rest of July and August
Kids Xfit: Tues Thurs 9am

Badlands Kids rocking out squats!

Badlands Kids Classes for July will be held on Tuesday and Thursday at 9am 

Happy Canada Day!