6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: PUMP day! You have bench press, lateral raises,...

Overhead Day- strength will be snatch grip push press + overhead squat and med ball dead bugs. Conditioning will be ring push-ups,...

Olympic Lifting- snatch work this week. Focus will be on pulling off of the floor- you have regular primers of muscle snatch + snatch...

9am- Mobility/Stability in studio 10:15am- SAQ will meet at the handball courts at Chelsea Park. If we need to move indoors due to...

Single leg/hinge/gymnastics day- this is your final day of pistols as a strength exercise and you will work the FULL movement today! You...

7am-12pm: Open gym. Workouts are up in True Coach for those of you signed up 12pm: Jumping day, Coach Mike's choice!

Endurance Day- you will do 3 separate 8 min AMRAPs. You have rowing, burpees over the erg, double unders, alternating arm kb cleans,...

6am-12pm: Open gym. Workouts are up in True Coach for those of you signed up 12pm: PUMP day. You have bench press, dual dumbbell bench...

Back Squat Cycle Day 15- we are towards the end of this cycle. You will do a 5x3 unless that is at failure in which case you will move...

Olympic Lifting- focus will be on clean & jerk this week. Primers are muscle clean + front squat + push jerk in split. Then you have...

9am- Mobility/Stability in studio 10:15am- SAQ will meet at the handball courts at Chelsea Park. If we need to move indoors due to...

Overhead Day- you will continue to do snatch grip push press + overhead squat. This will be supersetted with dual med ball plank holds. ...

7am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Jumping Day, Coach Mike's choice!

Single Leg/Hinge/Gymnastics Day- strength will be pistols (concentric only) and crow to plank. Conditioning will be deadlifts and box...

6am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: PUMP day! You have bench press, single arm rows,...

Endurance Day- it is a ROUGH one today, so come well hydrated and ready to work. You have rowing, burpees, pull-ups, push-ups, air...

Olympic Lifting- focus will be on the snatch this week, putting together the whole movement. You will do a 5x3, then a 5x2, then a 5x1...

9am- Mobility/Stability in studio 10:15am- SAQ will meet at the handball courts at Chelsea Park. If we need to move indoors due to...

Back Squat Cycle Day 14- we will continue to do jumping skill work in the warm-up. Strength will be either a 5x5 or a 5x3 back squat...

7am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Jumping day, Coach Mike's choice!