Workouts this week:

Monday and Tuesday - 5:30 PM with Jeremy Bruins.

Tuesday Wednesday and Friday - 10:00 AM with Ray Neary.

Cost is 3 non-perishable food items! We are donating to the food bank at week's end.

Holiday Hours

Tues December 23@4:00
Wed December 24@10:00
Fri December 26@10:00

Tues December 30@10:00
Wednesday Dec 31@10:00
Friday January 2@10:00

Cost for members is one non-perishable food item.
Cost for non member drop in is $10 or 3 non-perishable food items.

All proceeds from these workouts will go to our local food bank.

Laughter is the best medicine...

"The sound of roaring laughter is far more contagious than any cough, sniffle, or sneeze. Laughter is a powerful antidote to stress, pain, and conflict...."

Time to laugh:

Live is all about Asses

You are either:
behavin’ like one,
coverin’ it,
laughin’ it off,
kissin’ it,
bustin’ it or
trying to get a piece of it!

LMAO! :)

You have been ELFED!

6 min AMRAP

6 Hang Power Snatch
12 ball slams
6 Walking Lunge with same bar

5 min AMRAP
10 box jumps
10 situps
10 mountain climber
rest 5 min

4 min AMRAP
10 box jumps
10 situps
10 mountain climber
rest 4 min

3 min AMRAP
10 box jumps
10 situps
10 mountain climber
rest 3 min

2 min AMRAP
10 box jumps
10 situps
10 mountain climber
rest 2 min
1 min AMRAP
10 box jumps
10 situps
10 mountain climber
rest 1 min

21-15-9-15-21

Power Cleans
Push ups
Double under after rounds

or

3 rounds

12 Thrusters
12 Situps
12 Burpees

Fun Friday!

10 min Amrap

5 T2B
10 Deadlifts
10 Box Jumps

5 rounds

5 bear complex
20 double unders

the bear complex:
power clean
front sqaut
push press
back squat
push press

AMRAP 3 Minutes
3 Power Clean
9 Burpees

Rest 2 Minutes

AMRAP 3 Minutes
4 Power Clean
8 Burpees

Rest 2 Minutes

AMRAP 3 Minutes
5 Power Cleans
7 Burpees

4 rounds

12 heavy back squats
12 elevated push ups
7 ball slams

5 RFT

12 deadlifts
50 Double Unders

Christmas Party on Friday!

21-15-9

Front Squats
HSPU