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.

beach day

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


One Comment

  1. Join the Facebook Event here: https://www.facebook.com/events/421427298036324/

    By Dash June 29, 2015

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>