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  • Terrence

Forge Valley Rally 2020

This is our 1-day fitness throw-down to challenge yourself and have fun with everyone else.  This will be a semi-formal event with Heat Times, Workout Lanes and your own personal Judge to hold you accountable to movement standards and help count your reps (Yay, someone else to count!)

This is a fantastic way to see how far you’ve come with your strength and fitness, accomplishing things you never would have thought possible before you started training with us.  It’s also a great way to realize your full potential. I always see TONS of people hit big PR’s and perform much above their perceived fitness abilities with the community behind them and adrenaline rushing.  Trust me, it will be tons of FUN!!

Now I KNOW this can be very intimidating and a lot of people are hesitant because they feel they aren't ready. I am telling you that if you are able to attend classes regularly with little to no movement substitutions, you will be A-OK. This is coming from the person who has written the workouts and knows the ability of nearly every one of you in this gym, so please trust me when I tell you this :)

You will get 3 workouts for different scored events, and the top 3 teams will go head to head in a final workout.

Now to ease some of your anxiety - I HOPE! - here are the workouts you will be completing this weekend.

Workout #1 (Heats of 4 teams, Chipper, 20 minutes total)

For Time (20 minute time cap), Split work as desired except the 40 burpees must be done in synchronization.

100 calorie AirBike

80 Alternating DB Snatches (45lbs Men/30lbs Women)

60 Box Jumps (Step-Ups allowed) (24” Men/20” Women)

40 Synchronized Burpees

Workout #2A + 2B (Heats of 4 teams, Power + Speed, 20 minutes total)

2A) 6 minutes: Athletes 1a, 2a, 3a, 4a lift on the 1st :00 Lanes 1b, 2b, 3b, 4b lift on the 2nd :00 *:45 work/:15 transition*

3 attempts each; Establish a max load for the complex of:

3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead

*A Squat Clean is NOT acceptable*, Repetitions must all be completed in a 45 second Window.

2 minute transition

2B) 6 rounds for time: (3 rounds each, trading complete rounds, one partner working while the other partner is holding a wall-sit, 12 minute time cap)

12 Dumbbell Deadlifts (Men: 45lbs/hand, Women: 30lbs/hand)

9 Dumbbell Hang Power Cleans (same)

6 Dumbbell Shoulder-to-Overhead (same)

Workout #3 (Heats of 4 teams, Short Sprint, 12 minutes total)

12 minute time cap, all repetitions shared as desired BUT each partner must complete a minimum of 5 repetitions of each movement each round with the exception of rope climbs

For Time:

4 Rope Climbs to 15ft (OR 2 Rope climbs to 10ft = 1 rep, OR 3 Rope Lay-Downs = 1 Rep)

Then, 3 Rounds of:

15 Knees to Elbow (Leg raise is acceptable if unable to perform KTE)

20 Wall Ball (Men: 20lbs 10ft, Women: 14lbs 9ftt)

20 Calorie Row


2 Rope Climbs

There is only one division comprised of Mixed Gender Pairs (M/F).

Registration will be $20 cash per team, proceeds to a local charity.

There will be a raffle table with great prize baskets with proceeds towards the charity.

We will also have a group of students from the Okanagan Valley College of Massage Therapy to help with any soreness and stiff muscles! We will also have Curtis Andreotti with the BEMER for on-site demonstration and treatment, alongside with Dr. Stephen Piper from Monashee Health Co. onsite for treatment.

If you have any questions or concerns at all, please contact me, 778-212-4562 or

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