(Words of wisdom to remember when we overindulge!) Welcome back everyone from Victoria Day Long Weekend! I hope you all had a good rest and enjoyed the weather. Ever had that feeling of hard work pays off, then after a few health slip-ups here and there, back to square one? Yes! Time for a quick reset and getting back on the fit and fabulous train! :) A few things to keep in mind: 1. Olympic Lifting workshop with Parm and Sophia - Sunday May 26 from 1-4 pm (Spots are limited - $100 per Read more [...]

First Day of Regionals starts today!!! Very exciting to see how the athletes will do in today's events! If you are interested you can follow all the action on the games site. SWOD:3-3-3 Thrusters (from ground) CWOD: "Jackie" 1000m Row 50 Thrusters, 45 pound bar 30 Pull-ups Basecamp: Tabata: Squats Push-ups Sit-ups Russian Swings KB High Pulls Rest 1 min between sets Score is total max reps per each set Read more [...]

(Save the date...Saturday July 20th, for our 3rd Annual Overdrive Hoover Ball and BBQ!!) Skills Practice : Ring Dips 5-5-5 SWOD : Bench Press 10-10-8-8-6-4-2-1-15x, increase loads each set, final set is drop set to light weight with min 15 reps until failure(must have spotter!) CWOD : 1000 m row for time Read more [...]

(Robbie busting out the floor wipers in yesterday's Spartan 300 workout) It has been quite a few happy days at the box lately, seeing everyone get fitter and transforming into great everyday athletes! We have taken on many benchmark WODs and have seen overall results improve by a large margin. This goes to show that all of your hard work is paying off! As a coach, I can't be more proud of seeing all of you succeed! :) On another note, please excuse my 'strict' coaching and 'law enforcing' Read more [...]

Skills Practice : Rope Climbs SWOD : Back Squats 5 @ 75% 5 @ 85% 5 @ 95% CWOD : "Spartan 300" For time: Strict Pullups - 25 reps Deadlifts (135/95 lbs) - 50 reps Pushups - 50 reps 24/20" Box jumps - 50 reps Floor wipers (135/95 lbs) - 50 reps 1-arm KB Clean and Press (16/12 kg) - 50 reps Strict Pullups - 25 reps *Movement Standards : Pull-Ups allow parallel or mixed grip; Box Jumps are Overdrive; 1 Floor wiper is a toe touch on both sides; KB clean and press are 25 per arm, must Read more [...]

Announcements: 1. May Long Weekend hours : CLOSED Monday May 20 2. Olympic Lifting Seminar with Parm and Sophia is Sunday May 26 from 1-4 pm. Registration is limited to 15 participants. 3. Yoga with Michelle will start up again on Monday May 27 at 7 pm. We will run these classes based on a minimum of 8 people signed up. 4. 3rd Annual Overdrive Hoover Ball and BBQ will be Saturday July 20th at Spanish Banks! Save the date!! Monday Lesson Plan Skills Practice : KB Push Press SWOD Read more [...]

(Saturday Team WOD - May 11) Happy Mothers Day!! Sunday Lesson Plan: Joint Mobility Arm Bars Triceps/Forearms Shoulder T-Spine Tech Clean and Jerk SWOD Clean and Jerk 1-1-1-1-1-1-1 Find your 1 RM, start at ~70% Read more [...]

(Picture above is a year ago, May 2012 Love summertime team WODs!)

Saturday Team WOD at 10 am sharp! Word is that it will be another march of the girls, this time the “newer” girls…stay tuned!!

(11 am class doing "Michael" with good mornings) *7:15 am class is on! Skills Practice : Barbell Complex SWOD : Barbell Complex 5 rounds of: 5 Deadlift 5 Hang Power Clean 5 Push Press 5 Back Squat *Increase the load each round, these are done Unbroken. Once bar is dropped, your set is completed. Rest accordingly between sets. Basecamp : 4 rds for time 400 m run 25 Wall Balls(20/14) 25 Box Jumps(24/20) Read more [...]