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  • Nuttall

    12/21/2014 WOD Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.He is survived by his parents, Richard and Ethel Jane Nuttall.First posted 28 May 2010 Today’s WOD: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds,...
  • The 5 rules of a nutritious diet

    12/19/2014 WOD The 5 Rules of a Nutritious Diet 1. Eat Real Food.    Essentially, your diet should only consist of real food from animals, plants and the earth and made in a kitchen, not a factory.  The ingredients list should not have more than 5 ingredients (as a rule of thumb) and those ingredients should be items you would normally have in your kitchen. 2. Eat Clean Food.  Eliminate the crap. Different than eating real food, here we establish that the highest quality food is the most nutritious and therefore most beneficial.  Choose organic and/or locally grown produce; grass-fed beef;...
  • Thursday WOD

    12/18/2014 WOD Today’s WOD: A) General Warmup B) SOTS press light 5 x 5reps C)21-15-9 Hang power clean(135/95)(115/75) KBS(70/53)(53/35) “Just do it” – Nike...
  • Happy Hannukah

    12/17/2014 WOD Hope everyone who is celebrating Hannukah has a very happy time.  Like myself and a few others in the gym, this is an opportunity to spend time with family and friends, to say all that we are grateful for and to eat some good food. Happy Hannukah to all! Today’s WOD: A) General Warmup B) Sumo deadlift work up to a 1 rep max then 4 x 3 reps @ 80% C)”13.2″ 10min AMRAP 5 shoulder to overhead(115/75) 10 Deadlifts (115/75) 15 boxjumps(24/20)...
  • Congrats November Athletes of the Month

    12/16/2014 WOD   Let’s give a big round of applause for the November Athletes of the Month.  Both of these members have demonstrated great resolve and commitment towards their health and fitness goals. Mark Cuevas has been a member for a few years.  Sometime in the middle, he hurt his knee and was out of commission for awhile.  This did not stop his commitment to his fitness as he has come back stronger then ever.  Mark is one determined guy with his goals of fitness excellence. Amie is in a long line of phenomenal ladies that we have in our...

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