November 12, 2017

11.13.2017 : Holiday 10:00a.m WOD

Conditioning: “Murph” For Time: 1 Mile run 100 Pull ups 200 Push ups 300 Squats 1 Mile run
November 9, 2017

11.10.2017 : Remembrance Day

Hey Everyone! Just a heads up; This Monday we will be operating on a Holiday schedule. We will be having […]
November 8, 2017

11.09.2017

Warm up: 1000m row OR 800m run OR 40cal bike Mobility: 1. Super front rack 2:00/ 2. Clam shells; 3x […]
November 7, 2017

11.08.2017

Warm up: Tabata alternating: KB push press (left) KB russian swing KB push press (right) KB alternating front rack lunge […]
November 6, 2017

11.07.2017

Warm up: Run/Row 400m, then 3 Rounds, 10 ea/ 10 Dowel Passovers 10 Dowel overhead squats 10 yoga push ups […]
November 5, 2017

11.06.2017: Okanagan Valley Throwdown

Hey Everyone! It’s finally here: the Okanagan Valley Throwdown Registration! Registration opens tomorrow, November 6th @ 6:00 p.m. We’ve got […]