Kenora Barbell
775 Brinkman Road Kenora, ON, Canada

NEW MEMBERS WELCOME FOR APRIL (UPDATE - 2 spots remaining) We have 4 openings for new members in our Small Group Training Sessions, starting in April.... Book 2 reserved sessions each week for $85/month (hst incl) or 3 reserved sessions each week for $120/month (hst incl.) Fees are month-to-month. No contract. We also have a Punch Card system. If you are interested in the NOON sessions, please get in touch for fees. Here is our current schedule: Monday - 5:30AM, 6:30AM, 4:15PM, 5:15PM Tuesday - 5:30AM, 6:30AM, NOON, 4:15PM, 5:15PM Wednesday - 5:30AM, 6:30AM Thursday - 5:30AM, 6:30AM, NOON, 4:15PM, 5:15PM Friday - 5:30AM, 6:30AM We’re Kenora’s longest running Strength & Conditioning program, with a non-competitive focus on building lifelong fitness. If you have any questions or would like to get involved, just get in touch: [email protected]

SMALL GROUP - UPDATE Starting next week, we're adding a 6:30AM training session on Friday mornings. Here's the updated schedule: Monday 5:30AM, 6:30AM... Tuesday 5:30AM, 6:30AM, 4:15PM, 5:15PM Wednesday 5:30AM, 6:30AM Thursday 5:30AM, 6:30AM, 4:15PM, 5:15PM Friday 6:30AM If you would like to get involved with our Strength & Conditioning sessions, just get in touch. Each training group is limited to SIX participants! A membership at $85/month (hst incl) lets you book 2 reserved sessions, every week, up to 4 weeks in advance. Three reserved sessions each week is $120/month (hst incl.) For details, just get in touch: [email protected]

STRONG START Felt great to be back in the gym, this morning, and getting athletes back under the bar. Not sure how they'll feel, tomorrow If you would like to get involved with our Strength & Conditioning sessions, just get in touch.... Here's our current schedule: Monday 5:30AM, 6:30AM Tuesday 5:30AM, 6:30AM, 4:15PM, 5:15PM Wednesday 5:30AM, 6:30AM Thursday 5:30AM, 6:30AM, 4:15PM, 5:15PM We also have. NOON session on Tuesday & Thursday, with room for one more member. Email: [email protected]

NEW NOON WORKOUT Looking for SIX people interested in a NOON Strength & Conditioning Workout on Tuesdays and Thursdays. Program will start as soon as there are six spaces filled and will run for 12 weeks. Group size will be capped at SIX. All athletes will have their own lifting station, and Covid safety protocols are in place.... Fee: $285 (hst incl) for 12 week program. Reservation fee: $150. Balance at 6 weeks. For more information, or to reserve a space, just get in touch: [email protected]

EARLY RISER WORKOUTS We have two openings in our 5:30AM strength training sessions, starting Monday, March 8. These sessions are limited to 6 lifters per session. Training days are Monday to Thursday. ... Pick any 2 days for $85/month (hst incl) or any 3 days for $120/month (hst incl.) For details, or to start reserving times, just get in touch: [email protected]

NEW LOCKDOWN OPTIONS Hi Everyone Well, today was a kick in the guts. The lockdown extension, to at least February 11, has left me about as emotionally drained as I have been in the past nine months. I imagine many of you may be feeling the same way. As a coach, I had fallen in love with the small group sessions. I felt the format offered everyone an opportunity to pursue more specific strength and skill training goals, alongside a small, motivated group of like-minded part...ners. I was REALLY looking forward to being back in the dojo. Based on today's announcement, I am going to keep the current process in place until the end of this month, continuing to distribute the daily home workout, and I’ll make DB’s and KB’s available to anyone who needs them. Starting February 1st, I’m considering three options for staying involved with the dojo. Option 1 - Home Rowing Group: I will supply a C-2 Rower and 4/5 days a week of programming. Members will check in to the weekly workout posts and we'll row a group 10K at the end of the session. Anyone with their own rower would also be welcome to get involved. Option 2 - Olympic Lifting Group: I will supply a suitable barbell and a selection of plates that will allow you to practice and train the Olympic Lifts. Programming will revolve around breaking down the lifts to training drills, complexes and sequences, RDL’s, Front Squats, Pulls and Presses. I’d run this group for the month of February, and extend it if the lockdown continues. Option 3 - Boot Camp Home Workouts: This would be a continuation of our current program. General programming with a warm-up, strength component, and metcon that can be completed with or without equipment. My plan is to run these options to the end of February, as I do not have a lot of confidence the restrictions will be lifted on February 11, especially if the government continues to subject us to the same stringent lockdown needed to bring the virus under control in southern parts of the province. If either Option 1 or 2 would be of particular interest to you, please let me know and I’ll get you the details. We have limited rowers and barbells available, so I’m estimating these two programs might be capped around eight members. As always, let me know if you have any questions at [email protected] Stay Strong for Life! David

START STRONG Move better, get stronger, last longer; all great goals for getting your day started. Be like Jo-Anne and start every day strong!

SMALL GROUP TRAINING Our Small Group Training sessions continue to offer a safe, outdoor workout option, limited to 6 people. Reserved memberships offer you the opportunity to book 2 or 3 workouts, up to 4 weeks in advance.... Choose your reserved workouts from all times on our current schedule. Mondays 5:30AM, 6:30AM, 4:30PM, 5:30PM Tuesdays 5:30AM, 6:30AM, 7:30AM, 4:30PM, 5:30PM Wednesdays 5:30AM, 6:30AM Thursdays 5:30AM, 6:30AM, 7:30AM, 4:30PM, 5:30PM Fridays 5:30AM, 6:30AM, 7:30AM To get your workouts scheduled, just get in touch: [email protected]

MOBILE GYM UPDATE To continue Small Group Training, everyone must be comfortable with our approach to limiting risk factors for any type of virus transmission (Covid, cold or flu.) Since May, we have all worked hard to follow safe training protocols, and with the Covid-19 infection now present in our community, we need to keep a strict adherence to our guidelines.... We will continue outdoor workouts for the first two weeks of October and reassess at that time. Informal chats with members indicates there is good support for continuing to safely train outdoors; however, if you would like to look at options for home workouts, as opposed to outdoor training, reach out to me at any time. Please read these safety protocols; 1. If you experience Covid-19, cold, or flu symptoms, not from recurring seasonal/pet allergies, or related to a known pre-existing condition, please get a Covid test, or spend 14 days symptom-free, before returning to training. 2. Upon arrival at the training site, please remain in your vehicle until 5 minutes before start time, or until the previous group has cleared the area. 3. Maintain a 2M distance between yourself and other members. 4. Use the supplied hand sanitizer before handling any piece equipment. 5. If you travel outside of Northwestern Ontario, please do not attend training sessions until you have completed 14 days of isolation, and are symptom-free. 6. If you have direct contact with an identified case of Covid-19, please do not attend training sessions until you have completed 14 days of isolation, and are symptom free. 7. If anyone in your home/work circle is experiencing symptoms of Covid-19, cold, or flu, please do not attend training until the symptoms have been identified and resolved. If there is any part of the safety protocols you would like to discuss, or anything you think needs to be reviewed, please get in touch. Please remember, complacency and inaccurate information are as dangerous as the infection. Always act as if the virus is present, seek to learn how this viral infection is spread, and let's work as a community to take the necessary steps to stop it. Thanks & Stay Healthy! David

SWINGS & CARRIES Grab a kettlebell for a few sets of swings and carries, and you've got a simple, effective, and efficient conditioning workout. Great work, Ben! To get involved with a motivated group of men & women who love a challenge, just get in touch!... [email protected] See more

DRESS FOR THE WEATHER Mornings are getting a little cooler, but that’s not slowing us down! The Mobile Gym is still on the road for safe, fully-equipped workouts, five days a week. To get involved, just get in touch: [email protected]

PURE GRIT Take manageable risks, give your best effort; and you will always grow your capacity. Carol & Ev may not have finished every rep; but every rep they finished was a study in pure grit and determination to get strong together. GREAT WORK!

DEDICATION Mary has been strength training three times a week since we put the Mobile Gym on the road, almost FOUR months ago! Early mornings, afternoons, and any weather; she’s Strong Every Day! If you’re interested in getting involved with a dedicated group of athletes like Mary, get in touch anytime. [email protected]

WARMUP Getting ready for big deadlifts.

STRONG START to the long weekend with a Saturday morning lifting session. We’ll be keeping our outdoor training sessions going all month. If you would like to get involved, just get in touch! [email protected]

STRONG EVERY DAY and in every kind of weather! A little rain isn’t going to stop a bunch of motivated athletes.

EARLY THRUSTERS 5:30AM crew managed to train before lightning & rain shut down the morning. Here's today's work:... Warmup: 3-5 minutes Row, Run, Bike, Skip 8-12 reps Knee Drop - Heel Press - Figure 4 - T-Drops - Rolling Baby - Push Plank - Prone Shoulder Rolls - Child/Cobra - Dive Bombers - Climbers - Squat/Rotate - Good Morning - Arm Circles - Swings - Front Lunge - Jumping Jacks Strength 1: A or B x 4 Rounds A. Floor Press DB/KB/Bar 2 rounds x 12 - 16 with 30 second rest Add weight or Slow Tempo 4 rounds x 4 - 8 with 45-60 sec rest Drop weight or Regular Tempo MAX Reps in 60 seconds Rest 60 seconds MAX Reps in 60 seconds B. 4 rounds Pushup Progression 1. HSPU or Pike Pushup x 3 - 5 Reps 2. Foot Raised Pushup x 5 - 7 Reps 3. Regular Pushup x 7 - 10 Reps 4. Clap Pushup x 3 - 5 Reps Strength 2: 30 Bird Dogs (Hold position x 3 sec) Met Con: 10/100 Complete the work and rest for remainder of clock. 1. 4 minute clock: 40 Thrusters 2. 3 minute clock: 30 Thrusters 3. 2 minute clock: 20 Thrusters 4. 1minute clock: 10 Thrusters (Sub Squat Thrusts or Burpees for a Bodyweight Workout) To get involved in our Small Group Training groups, just get in touch! [email protected]

WE'RE KEEPING IT FRESH Outdoor training offers the best option for staying safe and strong, as we continue to work our way through the pandemic. That's why we're sticking with the mobile gym for all of our workouts. There's lots of space for physical distancing, all of the gear is disinfected after every use, and our membership structure means you know the people training next to you believe in safe protocols, for keeping everyone healthy.... We won't be doing anything for convenience, comfort, or expedience. We'll be staying Fresh Air Strong! If you're interested, just get in touch: [email protected]

BACK TO SCHOOL Big thanks to the KCDSB for the use of the STAHS parking lot for our Friday morning workout. We’re keeping it fresh, with 18 outdoor workouts every week, and a new challenge every day!

STRONG TOGETHER We always work harder to reach our goals, when we're working out with people who share our motivation for success. That's the biggest benefit of Small Group Training; doing more than we ever believed we could, because we're surrounded by people who believe in us.... GREAT job on the hill, everyone!

FRIENDS HELP FRIENDS get strong! Our Small Group Training sessions offer an opportunity to help each other stay on track with our strength goals. To get involved with a great group of training partners, just get in touch. [email protected]

SUNNY START TO THE DAY We've had amazing weather for our Small Group Training, with sun for almost every session. Training outdoors lets us maintain safe physical distancing, and there's lots of fresh air!... We have 18 sessions a week running all of August: Monday 5:30AM, 6:30AM, 7:30AM & 5:30PM Tuesday 5:30AM, 6:30AM, 7:30AM & 5:30PM Wednesday 5:30AM, 6:30AM, 7:30AM Thursday 5:30AM, 6:30AM, 7:30AM & 5:30PM Friday 5:30AM, 6:30AM, 7:30AM If you're looking for safe and challenging workout, under the guidance of an experienced coach, then get in touch. NEW MEMBERS ALWAYS WELCOME! [email protected]

STRONG FOR LIFE We’re keeping it safe, and keeping our Small Group training outdoors for another month. There’s lots of fresh air (no mask needed) and lots of space. Sessions are limited to eight people, including the coach, and all equipment is sanitized after every use.... We’ve got 18 sessions running every week, with options to add more. If you would like to get involved, get in touch! [email protected]

THINK OUTSIDE THE BOX We’re keeping it fresh, with outdoor workouts supplied by the mobile gym. With all the local talk about re-opening, we’re keeping the inside facility closed, for now. It gives us the best options for physical distancing, air flow, and equipment cleaning. We’re staying Fresh Air Strong!

POP-UP GYMS Hey Everyone, We have Pop-Up openings: Wed, Jul 22 6:00PM, 7:00PM Sat, July 25 7:30AM, 8:30AM, 9:30AM... EVERYONE WELCOME TO LIFT Pre-booked $15 5-Visit Pass $60 Kenora Barbell Member $10 For more info, or to book a time: email: [email protected] text/call: 807-467-7598