1. On Saturday September 11th at 2:30-3:30 there will be an intro to Pilates by Boditree. Riza is a very passionate and knowledgeable instructor. If you ever wanted to know more about pilates and how it can support your training this will be a great opportunity. Please register in zen planner to reserve your spot and masks will need to be worn during the event.

  1. As of Monday September 13th covid vaccine passports will be require to come into the gym. For more details and how to get yours please follow the link below.

  1. We want to congratulate members of the five am group class for completing a triathlon on Monday! It has been great to see how much hard work you all put into accomplish it and we are happy to see you express your fitness against this new challenge.

Thought of the day

Thursdays Workout will be a rowing pyramid. To see the distances have a look in the workout section. If there is not a rowing machine available for you we will go over a bike, ski or run alternative. Regardless of what equipment you have it will be a great cardio day.  We look forward to seeing you tomorrow for this one.

I am not a big fan of having different distances for men and women on the row pyramid. I think it could be better if it was by weight classes or height thing. This way it does not have a gender bias but a size bias.  One hundred percent this is my personal opinion as a father of a daughter and does not reflect anyone else’s view.  With that being said what do you think? Is there value in having two distances? Do you think it will help you build confidence on the rowing machine?

Here is the cool thing about things like this, we can always test and see if it has value or if we should do things the old way.  Will it be a mistake or a victory? Only time will tell.



Warm up

2 rnds 1 minute each


Inch worm with a push up

Scale (L/R)














1 minute of rest between each interval

Cool down

  • Leon