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Your Time in the Gym; Waste not, want not!
By Ryan Cairns One of the most common questions I get in the gym, is “How long should I work out for?” There are different answers to this question; It depends on the goal you are trying to achieve and...
View ArticleWorkout Of the Week: Kettlebells and Bodyweight
This week’s workout is a kettlebell and bodyweight workout that we did today. If you don’t have experience with kettlebells you may want to pass on it. Warm up: 5 Bodyweight Windmills on each side 5...
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Kettlebell/Bodyweight Superset
I came up with this one last night while at the gym. It’s not very often that I go to the gym without a workout plan but I’m glad I didn’t have one this time because I came up with this doozy. Warm...
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Kettlebell and Bodyweight Workout
This week’s W.O.W. is once again a really good full body and kettlebell workout. Warm Up 10 to 15 minutes of light cardio of your choice to get the blood flowing and get your muscles warm (cold...
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Beginner 3 Day Workout Plan
I’ve designed this for beginners but if you do all the workouts as one superset, it can kick your butt! It’s a three-day program (usually done in a Monday, Wednesday, Friday format) and it targets all...
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25 Minute HIIT Tabata Bodyweight Workout
Whether you’re on vacation with no gym at your hotel or just short on time and can’t make it to the gym at all, this is a quick bodyweight workout that you can do pretty much anywhere and in about 25...
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Elite Fitness Tire WOD; Inspired by CrossFit
I’ve been teaching Elite Fitness classes for the past three weeks at my new gym, Just Fitness. We base our Elite Fitness classes off of a lot of the same principles that CrossFit is built on, pulling...
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GNC Fueled CrossFit WOD – Box Jumps, Thrusters, Deadlifts – 21-15-9
36″/24″ Box Jumps 95#/65# Thrusters 135#/95# Deadlifts 21-15-9
View ArticleGNC October CrossFit WOD
WOD 1 1000m Row 50 Double Unders 50 Pushups 50 Pull-Ups WOD 2 2 – Ring Muscle Ups 3 – Handstand Pushups 4 – 95# Snatch 5 – 185# Deadlift 3 Rounds
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My Best Friend, Coco; A Tribute and WOD.
It is with an extremely heavy heart and great sadness to tell you that my dear Coco passed away early Sunday evening. Coco was with me from my very early 20s and never left my side until this passed...
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25 minute MMA Style Workout
A lot of guys (and girls) want to be a fighter. However, what a lot of people don’t actually realize is that being a fighter means you have to get punched and kicked, a lot, and only a certain kind of...
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Warrior Strong No Excuses Hotel Workout
I traveled for a day this week but that was not an excuse to not workout. The hotel “fitness centre” was sad, but it had a treadmill and I always travel with my rope, so I did this little number....
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