Flux Schedule for next week - Changes and Easter Weekend update

Now that we've been in the new space for a few weeks, we're fine tuning the schedule according to our your needs. The major changes have been made to Tuesday evenings. Here's what Tuesday evening looks like now:

Tuesday Evenings all at 13th Ave
5:30pm Mobility and Pre-Hab at 13th Ave
6:30pm WOD at 13th Ave
7:30pm Gymnastics at 13th Ave
8:30pm Open Gym at 13th Ave


For Easter weekend here is the schedule:

Friday, April 6th
9am WOD at 13th Ave with Coach Mieka
10am WOD at 13th Ave with Coach Mieka

Saturday, April 7th
10am WOD at 13th Ave with Coach Jane
11am Gymnastics at 13th Ave with Coach Lucy and Coach Jane
12pm Open Gym with Coach Lucy

Sunday, April 8th
10am WOD at 13th Ave with Coach Mieka
11am Gymnastics at 13th Ave with Coach Mieka and Coach Ariane
12pm Olympic Weightlifting with Coach Ariane

No Kids Classes and No Movement Class on Sunday




Friday, March 30, 2012

A. If you squatted yesterday, do: L Sits 8 sec hold x 5 sets; rest 60 sec.
If you didn't squat yesterday, do Back Squats @ 22x2 5, 5, 5; rest 2 min.

B. Muscle ups AMRAP in 60 sec x 3 sets; rest 2 min.
Or, AMRAP kipping pull-ups
AMRAP RIng Rows

C1. Trap 3 raises @ 2222 8 reps x 3 sets

C2. 1 legged back extensions @ 30x3 8 reps per leg x 3 sets

D. Run 200 meters
15 KB Swings
4 Rounds for Time (200 meters is to the telephone pole and back).


Thursday, March 29, 2012









































A. Front Squat @ 22x2, 5, 5, 5
Or, if you squatted yesterday, power cleans.
Beginner: from blocks. Don't worry about numbers and reps. Just practice for 20 min. If you perform the movement properly, add weight. If you make the weight, but you are in the splits, or you catch it on your chest, redo the lift and do not go up in weight.
Intermediate and Advanced: Max, then 10 to 20 lbs down for 2 reps x 3 sets; rest 2 min.

B. Testing: See December 8, 2010 and January 19 2011
21-15-9
Power Cleans 95/135 lbs
Box Jumps 20/24"
Burpees