It's BASELINE week at SHOPGYM

    Everyone's coming up with awesome PR's on their baselines this week! Crossfit works!
 

Thursday, December 16, 2010

                                          Dave working hard at todays WOD

10,9,8,7,6,5,4,3,2,1 Hang Cleans 135 lbs
1,2,3,4,5,6,7,8,9,10 Ring Dips

Shop Gym Mascots

       Meet Harley and Benjie our gym mascots, always ready to play tug of war or ball. 


Pretty quiet week at the gym this week, however there were a number of PR's acheived this week. Blair had a PR on overhead squat on Monday and polished the week off by shaving a full minute off BASELINE! 

I had a number of PR's myself this week including a 5RM deadlift, and I also managed to take 11 seconds off my last BASELINE today. 


Have a great weekend....KEEP WARM!

Wall Walks...Tougher Than You Think

Nov 29 WOD

A) wall walks



B) Timer Station15 Minute MetCon Designed By Steve
     Timer Station 2 x length of shop sprint with obstacle long jump in the middle
     Station 2 - Tire Flip
     Station 3- Kettle Bell Swings

C) Tabata Situps

Oly Training Outing

Our friends at Prairie Crossfit in Winnipeg have graciously offered to do an Olympic Weightlifting Session for us at their brand new gym located at Pembina & McGillvary area.  It would probably be a 2 hour long session training the clean and the snatch.

I’m proposing Thursday December 9 at about 6:30 PM. We can “truck pool” from Niverville. Let me know if that works for you ASAP!

NO MIRRORS......JUST RESULTS!

AT SHOP GYM INC., we work on results that you can feel so the spinoff benefit is you will look better should you wish to check in a mirror.

Our members are finding their post WOD (workout of the day) recovery times are shorter, they can lift more weight, they have better flexibility, can run faster, row faster, they can simply do a lot of different things they didn't realize they were capable of doing before they came to SHOP GYM INC.

Come check us out! We workout at 5:30 PM most weekdays. For current schedule email shopgyminc@gmail.com