Workout of the day 5 rounds of 4 minutes on 1 minute off 500M row or 1250M bike then max reps weighted step ups with one or two objects Workout notes This is a Choose Your Own Adventure style workout. Start each round with roughly two minutes on a rower or bike. When you get off of the bike or erg you’ll start knocking out weighted step ups for your remaining time. Use a box height that doesn’t put your back in a compromising position when standing up and choose either one or two objects held any way you like. One heavy dumbbell, two kettlebells or dumbbell and kettlebell? The choice is yours ..read more

Workout of the day 10 rounds of 90 seconds on 30 seconds off 15 medicine ball cleans then max reps push-ups Workout notes We’re dipping our toes back into metcon style workouts with this one. You’ll start each 90 second interval with 15 medicine ball cleans. Once you finish the cleans you’ll start working on as many push-ups as you can complete in the remaining time. Scale push-ups as needed but focus on keeping your reps as strict as possible. You’ll have 30 seconds of rest between each round and your score for this workout will be your total push ups. Have fun and Happy Friday! Scaling stand ..read more

Workout of the day EMOM for 20 minutes 5 box jumps 1 clean & jerk Workout notes Today is an opportunity to get some weight on the bar!  The air is improving but we’re sticking with another EMOM style workout.  Today’s EMOM is a little different in that we’ll be doing the same work every minute with the exception of the weight on the bar changing.  Each minute will start with 5 box jumps before moving on to one squat clean and split jerk. You don’t have to add weight to your bar over the twenty minutes, but you are welcome to build as you go if you want to lift a little heavi ..read more

Workout of the day EMOM for 20 minutes (odd) :30s Max V-Ups or Sit-Ups (even) 1 round of “DT” Workout notes  We’re keeping with the EMOM theme for the week as we continue to wait for the air to improve. Don’t forget that we’re on Zoom every morning at 9AM if you aren’t ready to be working out outside!  In the odd minutes today you can choose between 30 seconds of V-ups or Sit-ups.  During the even minutes you will complete 12 deadlifts, 9 hang power cleans and 6 push jerks. Choose a weight here that allows you to finish that complex with time to spare within the minute.  Mo ..read more

Workout of the day EMOM for 20 minutes (odd) 30 double unders (even) 2 squat snatch Workout notes The gym is open again, but we’ll be keeping things more strength and skill based for a few days while we wait for the air to improve more. Today’s workout is a 20 minute EMOM. On the odd minutes you’ll do a set of double unders. 30 is the suggested number but you can decide for yourself on a number that is repeatable and can be completed in under thirty seconds. If you’re still working on this skill decide on a number of singles with some double under attempts mixed in. During the opposite minute ..read more

Workout of the day EMOM for 21 minutes (1’s) 30’s Strict Press (2’s) 30’s Front rack walking lunge steps (3’s) Plank hold Workout notes The gym is open again! Hooray! We’ll be keeping things more strength and skill based for a few days while we wait for the air to improve more. Today’s workout is an EMOM of 3 different skills. You’ll start with 30 seconds of as many strict press as you can do and the second minute will be 30 seconds of front rack lunges. Choose a weight that allows you to work for a good portion of each 30 second interval. Most likely the strict press or lunge will be more cha ..read more

Classes resume Monday Our plan is to resume our usual schedule starting Monday the 24th depending on how the air quality improves today. Classes will be available in the pushpress app. Zoom yoga at 9AM Lisa will be leading another fantastic yoga class over zoom this morning at 9AM. Log in if you can ..read more

Workout of the day 10 rounds of 60 seconds on 30 seconds off 7 burpees then max reps v-ups in your remaining time Workout notes Just a reminder that the patio will be closed today due to the ongoing air quality issues that we are enduring. Zoom class will be live at 9AM For today’s wod you have fifteen minutes on the clock in an interval style workout with a hefty buy in for each round. You’ll have one minute to knock out as many v-ups as possible after starting each minute with seven burpees ..read more

Workout of the day AMRAP in 20 minutes 100 Double Unders or Mountain Climbers  40 Weighted or Bodyweight lunge steps Workout notes Sadly we won’t be doing this one at the gym today. If you can make it we’d love to see you on Zoom at 6AM, 9AM or 6:30PM! Today’s workout is a 20 minute AMRAP of either double unders or mountain climbers and lunge steps. 40 reps is a lot, especially when it comes to lunges steps. If you have a weight at home you can choose to hold it at your chest. Bodyweight lunges will still be a challenge if you no longer have a dumbbell, kettlebell or barbell at home! We ..read more

View this post on Instagram Welp. We can't seem to catch a break. Due to the ongoing fires surrounding us causing poor air conditions we will be cancelling classes for the rest of the day as well as all classes tomorrow (Thursday). We WILL be offering a 6:30PM Zoom class TONIGHT AND a 6AM and 6:30PM class TOMORROW for anyone interested along with our usual 9AM Zoom class! There will be bodyweight only options for those of you with no equipment. We will be keeping a close eye on everything and hope to reopen with our normal schedule on Friday. Keep an eye on our social media for updates! Mes ..read more