As you’ve hopefully already heard, MadLab School of Fitness is 10 years old this year. This summer, on Sunday nights, we’re going to be releasing out entire story – from how we started out as a one-man show personal training a handful of athletes in 2004 for $5 an hour, to how we became the first CrossFit affiliate in Canada, to how we became a school, to who we are now and where we’re headed: Stay tuned for Sunday night storytelling this summer.
To celebrate this, we’re having a beach day celebration at Spanish Banks on Saturday, July 18th.
The day will start at 10 am for the keeners with a beach workout. Nothing too crazy, but you’ll sweat a bit and earn the burger and drinks you’ll devour later in the afternoon.
We’ll also be running some family-friendly games in the afternoon and will be BBQ-ing burgers and smokies, sharing some drinks, some sun, some swimming, and some laughs.
Save the date: SATURDAY, JULY 18th. Spanish Banks Beach Day. MadLab is 10 years old!
Monday Lesson Plan
Warm Up: Coach Choice
Barbell Flow
1×20 Alternating Elbow Reach
1×10 Slow Tall Cleans
1×10 Slow Hang Cleans
1×10 Tall Cleans
1×10 Hang Cleans
Strength/Skill:
4×3 Power Clean from Blocks
Pair up with individuals of similar ability. Use stations that align “above knee” position.
Emphasis is on acceleration.
Conditioning: Teams of 3: Trade off as needed.
“Over the Edge”
20 Minute AMRAP:
3 Rope Climb
20 Elevated Push Ups
30 All The Way Over Box Jumps
Join the Facebook Event here: https://www.facebook.com/events/421427298036324/