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WOD For Time: 50 Snatches 45/35, 50 Toes To Bar, 50 Snatches 75/55. 11 Minute Time Cap. Attention:  First, no Olympic Lifting Class at 7:30 p.m. Second, here’s another fun Fourth of July Announcement! Like the 2014 Seattle Seahawks and the 2018 Boston Red Sox – Trent C. will forever have an *(Asterix) over his championship … Read more

WOD For Time: 50 Wall Balls 20/14, 50 Ring Dips, 50 Wall Balls 30/20. 11 Minute Cap. Attention: Congrats to Preston and Jones on their new baby girl – Cantrelle arrived over the weekend weighing in at 7 lbs 14.3 oz and we are so happy for them! Also, it’s Coach Kris’ birthday (on July … Read more

WOD AMRAP in 10 Minutes: 3 Deadlifts 315/205, 9 Handstand Push-ups. Attention:  Anyone that has done the Challenge to the end, Julia will be in doing final measurements and photos tomorrow either before or after the 9 a.m. wod! 

WOD GFF Teams of 3 AMRAP In 30 Minutes: 300/240 Calories Bike, 150 Box Jump Overs 24/20, 150 Slam Balls 50/30, Athletes Must Spend 20 Seconds On A Movement Before Switching Partners. Attention:  On Saturday, Preston is going to do the Strict Press at the 8 a.m. Powerlifting Class!   

WOD AMRAP In 4 Minutes: 50 Double-Unders, 15 Front Squats 95/65, 15 Pull-ups. 4 Minutes Rest AMRAP In 4 Minutes: 40 Double-Unders, 10 Front Squats 115/95 10 Chest To Bar Pullups. 4 Minutes Rest AMRAP In 4 Minutes: 30 Double-Unders, 5 Front Squats 135/95, 5 Bar Muscle-ups. Attention: If you are one of our survivors … Read more

WOD For Time: 1000 Meter Row, 1 Mile Run, 1000 Meter Row, 1 Mile Run. Tuesday Night Musings with Coach Julia. SHIBUMI. Tonight, I’m going to talk about my high school years for a moment and my sports background from that time period. I played basketball all 5 years (high schools in B.C. are typically … Read more

WOD AMRAP in 16 Minutes: 10 Dumbbell Hang Clean & Press Left, 10 Dumbbell Hang Clean & Press Right, 1 Minute Plank Hold, 10 Dumbbell Box Step-ups Left Leg, 10 Dumbbell Box Step-ups Right Leg, 1 Minute Plank. Attention:  First, we will only be doing 1 wod on the 4th of July at 9 a.m. … Read more

WOD EMOM For 20 Minutes: 1 Three Position Snatch, 3-5 Burpees. Athletes will build in weight throughout the wod. Attention:  That wraps up the weeks of Coaches’ programming and I (Alecio) just wanted to thank each of the Coaches for doing a great job and I hope you thank them to! Also, if there are … Read more

WOD And Coach Julia’s Last Wod is Adventure ….. Adventure “Mile” With a Spoon. p.s. bring your own spoon – metal preferred 🙂 Attention:  No Powerlifting at 8 a.m. and come out to do my  last wod as it’s a fun one:) 

WOD GFF “Scotty” 12/12/1976 – 1/16/2019 5 Rds: 30 Calorie Row, 30 Walking Dumbbell Lunges 50/35, 30 Deadlifts 135/95, 100 Double-Unders, 26 Kettlebell Swings 53/35. * The 5 Rds represent Seal Team 5 * The 216 Reps Per Round Represent Buds Class 216. 45 Minute Time Cap. Attention: As some of you know, before we … Read more