06.29.2017

Hey Everyone!!

We’ve got a few announcements for the upcoming holiday weekend.

First, we will be closed this
Saturday, July 1st, as well as
Monday, July 3rd

Next, Christie and Stephen have Graciously decided to have an awesome pool/pizza gym party this Friday!!

It’s almost time for the 1st annual Canada day rockin eve party at the Murtells.  It’s gonna be a hot one!  Just a couple reminders to help things go smoothly.  BYOB and bring a cooler to put it in. Unfortunately there won’t be much room for dogs.  Sorry dogs :(.  Pool party starts around 4 and we will start making pizzas around 7pm. It is $10 per pizza and we will supply everything you need to make it. Everyone is welcome and we can’t wait to celebrate with you. Our Address is 1515 Lawrence ave. Happy 150th Canada!!!!!

Warm up:

400m Run OR Row
Tabata (3 rounds)
Handstand hold (free or wall)
Dowel overhead squat
Prone dowel passovers
Scapular push-up

Mobility:

1. Wall shoulder stretch 3x 20sec (10sec rest)
2. Anterior compartment smash  2:00/
3. Goblet squat hold 3:00

Strength:

Pause Overhead Squat (2sec); 4 – 4 – 4 – 4 – 4 (building)

Conditioning:

EMOM 12:00

1:00 Handstand push up (strict or kipping)
2:00 Muscle up (strict or kipping)
3:00 GHD sit up until .40sec

Progressions are:
1- work for 40 sec: negative HSPU or wall walk and hold at top
2- work for 40 sec: kipping on rings (high hips) or transition on the low rings (banded or feet on the ground)
3- Work for 40 sec: hollow hold