July 2022

OlyNastics *The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water. Review Warm-up and SOD: 5 min Warm-up together 200m […]

8am Boot Camp 830am EWOD 930am Community WOD EWOD For time: 35min cap. If you finish before the 35min cap re start from the top. BEAR COMPLEX Rep = BB power clean to front squat to Shoulder to overhead to back squat to shoulder to overhead. *Weight is athletes choice. 200m Run 2 reps 400m

(Gymnastics Focus) *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water. Review Warm-up and SOD: 5 min

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water.

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water. Review Warm-up and SOD: 5 min

Phosphogenic *Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2 movements. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water. Review Warm-up and SOD:

Monday (Glycolytic) *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop recovery capacity. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water. Review Warm-up

Sunday Funday! SOD-E2MOM x 12 minutes 5 OHS (from the rack) 10 DB side bends per side rest 5min “31 Heroes” Hero WOD AMRAP 31 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) P1 works on AMRAP P2 rows 500M then switch Pick up where your partner left off in the AMRAP

SATURYAY July 23rd  8am Boot Camp  830am EWOD 930am Community WOD SATURYAY IS OUR COMMUNITY BOAT CRUISE!! Still time to join if you would like, we hate for our members to miss this incredible night out. 6:45pm at Pickering Wharf. Just reach out to Brandi to RSvP.  EWOD 40 Min Cap 4 RFT  10 DB

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. * • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water.