Monday May 18, 2026

Murph is coming up this Sunday! ...and you know there's a sticker 😉

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Workout of the Day

800m Run

60 Step ups (20")

45 KB swing (24/16kg)

30 Pull ups*

600m Run

40 Step ups (20")

30 KB swings (24/16kg)

20 Pull ups*

400m Run

20 Step ups (20")

15 KB Swings (24/16kg)

10 Pull ups*

200m Run

*Beast mode

5 Bar MU each round

Tuesday May 19

OT5M x 5

10 Front Squat

15 Burpees

20/14 Row Cals

Wednesday May 20

OT90 x 6: 2 Power Clean + 2 Push Jerk

10-9-8-7-6-5-4-3-2-1

Power Clean (135/95)

Push Jerk (135/95)

Beast 155/105

compare to Nov 29/23, June 1/22

12 min CAP

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Fun Thing Coming Up...

🎖️ Sun May 24 - MURPH!

🚣 Sun May 31 - 42.2 With the Crew Marathon Row Fundraiser

🍁 Wed July 1 - Canada Day team workout and breakfast

😜 Tues July 7 / Thurs July 9 - Summer Sesh of NextGen Kids begins

😎 Mon July 27 - NextGen Kids Day Camp

🌞Mon Aug 17 - NextGen Kids Day Camp