09.11.2017

This Birthday workout is dedicated to the forerunner of Temenos, Big Al Jones.
Al’s 45th birthday was on Wednesday, September 6th, but were going to celebrate today with an Al inspired workout.

Some of the newer members may not realize this, but had it not been for Allister, our tight knit group would most likely not exist. Al started this gym and this community, which at the time was called CrossFit Glenmore. He fostered a gym culture that ultimately valued one another as family and not just members of the same gym, which is why today we have such a close group of individuals who would do just about anything for one another.

He was also the first person to open a CrossFit box in kelowna, making CrossFit Glenmore, and now Temenos the oldest CrossFit gym in the city. He took a chance on a (at the time) relatively new angle in the fitness world, and started his crossfit gym in his garage(in glenmore), hence the name CrossFit Glenmore.

Almost a decade later, the gym and its community has held together, and that is a testimony to the values, and the types of people Allister was able to bring together. Today he’s a member at the gym(in the peanut gallery as he put it), But I’d just like to take the time to remind everyone that he(and crossfit glenmore) are the progenitor of Temenos, and to thank him for what he started.

Lets all celebrate him tomorrow, and remember to wear your “Big Al” or “CrossFit Glenmore” T-shirts, along with the shortest shorts you own. Al attends the 6am class, if you’d like to throw down with him.

Happy Birthday Al

Warm-up:

800m dolphins run

Mobility:

1. Couch stretch 2:00/
2. Lat smash 2:00/
3. plantar surface smash 2:00/

Conditioning:

“Big Al”

For Time:
1 mile run
45 Bench press @ 95/65
45 plate carry walking lunges @ 45/25 (hugging plate)
45 wall balls @ 20/14
45 sit ups
1 mile run

Rx+ : run each mile with your dog (just as Al is going to do with Arlo)