For total time: 3rds – 2m rest between Run 400m 6 SN (135/95) *Rest 4m 3rds – 1m rest between 20 RKB Swings (70/53) 10 Calorie AB 10 B.O.B. “You can, you should, and if [...]

Great work to coach Kate & Jason B. at the SE Fitness Championship on Sunday!  Mark your calendars! Saturday, February 8th – 7pm – GCF Beach Bonfire at Pierless Beach in Juno [...]

For time: 50 SA DB Step-ups (24/20 – alternate arms any time) DB Walking Lunges (down w/R arm, back w/L arm – length of the room) 50 SA DB HPCL (25R/25L) DB Walking Lunges (same as [...]

Team WOD!  Max Meter Row in 25mins 5 PSN (95/65) every time you switch No more than 250/200m at a time “The harder you fall, the heavier your heart; the heavier your heart, the stronger you [...]

BSQ 20rep @60-65% Then, 5rds for time: 7 DL (225/155) Run 200m “One’s dignity may be assaulted, vandalized and cruelly mocked, but it can never be taken away unless it is [...]