• 1(204) 326-3511 or reach Colin at 1 (204) 293-7262 (cell)

Workouts

  • 11/12/2012

    By Colin | In Blog / Workouts | on December 10, 2012

    For the open gym: A. Back Squat:  2 x 8 @65%, 2 x 5 @70%, 1 x 5 @75%, rest 2 min between sets. Note: For A x B, A is the number of sets, and B is the number of reps within each of those sets. Wait, is this algebra class all over again? […]

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  • Workout 10/12/2012

    By Colin | In Blog / Workouts | on December 9, 2012

    For the open gym: A. Clean and jerk – work up to heavy single. B. 50 Burpees for time. C. 3 sets of 15 GHD situps and 15 hip extensions. Rest 15 sec in between exercises, and 90 sec in between rounds.

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  • Workout 08/12/2012

    By Colin | In Blog / Workouts | on December 9, 2012

    A. Work up to a heavy set of 3 reps for the back squat. We will be using this number later, so keep track of it. B. For time: 50 Double-unders (or 100 singles), then: 3 rounds of: 15 DB thrusters + 5 DB renegade rows 50 Double-unders (or 100 singles)

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  • Workout 07/12/2012

    By Colin | In Blog / Workouts | on December 7, 2012

    For the open gym today: A. Pull-ups – 3 rounds of AMRAP-1 (stop one rep short of failure). Modify to challenging ring rows. B. 3 rounds for total working time: 25 hand release pushups 25 KB swings (unbroken) Rest 1:1 working time. Spend some time working on shoulder mobility. If you have time, I have […]

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  • Workout 06/12/2012

    By Colin | In Blog / Workouts | on December 6, 2012

    A. 3-position clean – 5 x 1 rep, rest 2 minutes. B. 10 min AMRAP (As Many Rounds/Reps As Possible) of: Farmer walk with two dumbells/kettlebells 2 X gym length 10 Mountain climbers 5 ring rows/pullups C. 8 boat rockers (5 sec rock + 5 sec hold = 1 rep)

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  • Workout 05/12/2012

    By Colin | In Blog / Workouts | on December 5, 2012

    For the open gym tonight: A. Front squat – take 15 minutes to build to a heavy set of 3. B. For time: reverse ladder starting at 10 reps each of: shuttle runs and wall balls (14/20 lbs women/men). One shuttle run = two gym lengths. Make sure you record the final weight for your […]

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  • And the first workout is…

    By Colin | In Blog / Workouts | on December 4, 2012

    …Fran. Just kidding. For those of you coming to the open gym tonight, here’s the workout: A) 3-position snatch (shin, knee, high hang), 6 x 1 reps. (video). If you’re new to this movement, start high and go low. B) 20 KB swings, 16 shoulder touches, 16 toes to bar (T2B) 15 KB swings, 10 […]

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  • On Ramp spaces still available!

    By Colin | In Blog / Workouts | on December 3, 2012

    There are still spaces available for the 6:30am and noon On Ramp sessions starting tomorrow, Dec 4th. Although we started a couple of sessions today, you’re still welcome to come out on Wednesday at 6:30 am or 6 pm.

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  • Class Schedule is up for this coming week

    By Colin | In Blog / Workouts | on December 2, 2012

    The schedule for the week of Dec 3 is now posted under the “Class schedule” tab. I’ve also posted some more information on memberships under “Getting Started”.  If you have any questions, don’t hesitate to ask!

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  • Grand Opening Saturday December 1!

    By Colin | In Blog / Workouts | on November 22, 2012

    Ok, here are the details:   Where: 3-121 Acres Drive, Steinbach When: December 1, 2012. 2 pm to 5 pm What: No fireworks, monster trucks, or bouncy castles for the kiddies (although we do have a few crash mats if they absolutely have to jump on something), but we are planning to have  a barbecue […]

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