Hi team! Here is the WOD for today: EMOM (Which stands for every minute on the minute) for 8 min. (this means we will perform the following two things within a minute for 8 min./ or 8 rounds. If you finish the 2 moves before the minute is up- just rest- and then as soon […]
Hi team! Today we will work on our HSPU’s! The first scale we can do for these moves is to press weights overhead while seated in a pike: We can perform all kinds of other HSPU scales- check out this great video on a box HSPU progression to follow! 🙂 Here is a great progression […]
Check this out and share it with your friends from the gym! I do not want this public on Facebook! 🙂 thanks!
Check out this warm-up video for today- make sure to do each move 10 times and the whole thing 2 times through!
This hero workout is dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020 while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia. Heidi graduated from Depot, the RCMP Training Academy, on February 2, 1996. She spent most of her career in […]
Here is the amazing Carl Paoli giving us the low down on Burpees! Here are some Burpee scaling options- FYI this is also a good warm-up for doing regular Burpees!
Today we work on dips for the WOD- we can perform these in this order from easiest to hardest: Bench or Box Dips, Chair Dips (negative or full dips), Ring Dips! Here is how to do “bench” Dips: Here is how to do Chest Dips with 2 chairs- you can also use any 2 sturdy […]
Today we will work on POSE Running. What is the POSE and why do we do it? This is our natural way to run based upon how our bodies were designed! What are a few drills we can practice for this method? Watch and participate in the following 2 videos:
Here is all the info you need from Blue haired Ellen! 🙂