Friday

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Friday (Canada Day)

WOD

For time:
100 Step Down Box Jumps @ 30/24
100 KBS
100 Burpees
100 Thrusters @ 65/45

Canada Day

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This Friday we will be open for 2 hours:
9am- Yoga with April *
10am:WOD class
Please sign up for class online as there is limited spots

*Hello All,
As some of you know, I have been pursuing my yoga teacher training certificate over the past 5 months at The Clarity Centre in Oakville. Before taking the program at Clarity, I had been a part of the Yoga community for many years as well as other mindful practices including meditation and two forms of Reiki.
The time has come for me to begin teaching and who better to break in the new teacher than you!
Come join me as I guide through a Hatha Flow Class Friday at 9:00am.
What is Hatha? Hatha simply refers to the practice of physical yoga postures (asanas). We will stretch, bend, twist and lengthen our bodies into poses while using our bodies for resistance training and gaining increased mobility. You don’t have to be flexible to benefit from Yoga!
-April

Thursday

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Thursday

Skill

Close grip bench press 5×4

Same weight across

WOD

2rds:

20 med ball clean to wall balls

15 pull ups

10 Strict HSPU

15 slam balls

20 lunges

800m run

Wednesday

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Skill:

For time 15 squat clean and jerks @225/155

*15 min CAP

WOD

50/30 CAL bike x 2

Partner up and rest well other works

Tuesday

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Tuesday

Skill

10-15 Goat pratice

WOD

50 sit up

into:

8rds:

10 burpees

8 Sumo deadlift high pulls @95/65

6 Toe 2 bar

then finish with: 50 sit ups

Monday

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Monday

Skill

8 min EMOM

2 Turkish get ups

WOD

12min ladder

1 Overhead squats @185/115

10 double unders

2 OHS

20 double unders

3 OHS

30 DU

….

Sunday

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Sunday

Skill

Back squats 4×4

WOD

3rds:

5 deadlifts @315/205

7 strict HSPU

200m run

3 rope climbs

9 ring dips

200m run

Friday

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Friday

Close grip bench 5×5

* 5 working sets, same weight across

WOD

21-15-9

CALs on bike

Burpees

(GO FAST)