There will be open gym from 4:00-6:00 this (Friday)  evening. 

No kids class this Friday- or for the rest of December- it turns out December is kinda busy? You will be promo'ed for next month or if you would like a rebate please let me know.  

We are continuing with  Hero WOD's on Saturday's as there are still a few very important ones that I would like to complete. This Saturday we have one honouring the fallen soldiers in the recent shooting on Parliament Hill.  NEXT Saturday we will be completing "Taylor" in honour of Taylor Elliott.  A young hero in our Community that left us all a little too soon.  I know this is a very busy time of year for everyone, but I hope you all can make it.  Hero WOD's are our way of showing respect to those we have lost, and support to those that they left behind.  

Prep
Run 1 mile 
Plank Complex 
Burgner warm up 

Strength 
Back squat 3x5 
* add 5# to last week 

Conditioning 
4 Rounds of the 3 min AMRAP
3 Snatch 80/115
6 Lateral Burpees 
1 min rest between rounds 

Recovery 
40 wall slides 
Double bully 
Bretzle