05.18.2018

Hey Everyone!

Next weekend is the May long weekend, and we’ll be closing down to give our coaches some well earned rest and family time.

Friday, May 18th : Regular hours

Saturday, May 19th : Closed
Sunday, May 20th : Closed
Monday, May 21st : Closed

Tuesday, May 22nd : Regular hours

We hope that you enjoy the weekend, and we will see you all back in the gym on Tuesday!

Warm up:

Marsh mile run OR 1600m row, then

2x 12/ea
banded straight arm lat pull down
cossack squats
squat jumps

10:00 warm up movements/Mobilize

Conditioning:

“Nutts”
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

For time (in partners):

10 Handstand push-ups
250/175 pound Deadlift, 15 reps
25 Box jumps, 30/24 inch box
50 Pull-ups
100 Wallball shots, 20/14 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb/25lb plate

Recovery:

1 – Posterior chain floss; 90sec/ea
2 – DBall opener; 3-4:00