Oak & Pine Athletics

✨ StrongHER is Back! ✨

After a summer of adventures, it’s time to get back into a routine that makes you feel strong, confident, and energized.

💚 StrongHER returns September 8!

Join us for a 6-week women’s strength program designed to help you:
🌿 Build strength with confidence
🌿 Improve core and pelvic floor function
🌿 Increase energy and consistency
🌿 Learn proper lifting techniques
🌿 Train alongside an encouraging community of women

📅 Starts: September 8
🗓️ 2 sessions per week for 6 weeks
👭 Limited spots available

Whether you’re getting back into fitness, looking to build strength, or simply want an hour each week dedicated to yourself, StrongHER is the perfect place to start.

Let’s head into fall feeling stronger than ever. 💪🌲

🔗 In Bio

👉 Reserve your spot today before classes fill!
BuildStrength Canmore

WOD 4 – Sponsored by Supplement King 💥

This workout is all about teamwork, communication, and pacing.

One athlete chips away at the 2,000m row while the other three teammates complete 100 synchronized kettlebell swings. The rower can be swapped out at any time, but the kettlebell swings continue until all 100 reps are complete.

Every synchronized rep counts only when all three kettlebells move together—so timing and communication are everything. Push the pace on the row, stay connected on the swings, and make smart transitions to keep your team moving efficiently.

RX: 53 lb / 35 lb
Scaled: 44 lb / 27 lb

🍺💪WOD 3 - Sponsored by the Grizzly Paw💪🍺
3 Rounds Alternating
-10 Toes to Bar/Leg Raises
-10 Axle Bar Shoulder to Overhead
-10 Weights Sit-Ups (20/14 for both groups)
-10 Hand Release Push-Ups

Each athlete starts at a different station. This format acts like a multi round conga line. You can only move onto the next movement when all athletes finish their 10 reps. Each athlete completes 3 rounds of each movement. Once all athletes finish reps, you then will head out for the run.

🔗 Sign Up Link In Bio

🏋️ WOD 2 – Sponsored by Wolfe Canmore

Make sure to check out their brand-new dealership (and grab a coffee while you’re there!).

RX

* 45/25 lb plate
* 24”/20” box

Scaled

* 35/15 lb plate
* 24”/20” box

Workout:

One male and one female will begin with 21 Plate Ground-to-Overheads, while the other male and female complete 21 Plate Box Step-Overs.

Once all four athletes have completed 21 reps, everyone advances to:

* 18 reps
* 15 reps
* 12 reps
* 9 reps

Athletes stay on the same movement throughout the workout, and all four teammates must finish each round before moving on to the next.

🔥 WOD 1 🔥

Proudly Sponsored by McDonald’s Canmore

♀️ Females
Overhead Lunges
Out & Back

♂️ Males
30 Sandbag Burpee Throw Overs

🔄 Switch stations once both groups finish.

🏃 The run starts when ALL athletes are done.

RX: 80 lb (Men) | 40 lb (Women) – Overhead Lunges
Scaled: 80 lb (Men) | 40 lb (Women) – Back Rack Lunges

Ready to kick off the Crusher? 🌲💪

🌲 YOUR FIRST CLASS IS ALWAYS FREE! 🌲

Thinking about giving fitness a try? We’d love to have you join us.

At Oak & Pine Athletics, everyone is welcome no matter your age, fitness level, or experience. Whether you’re just starting your fitness journey or looking for a supportive community to keep you moving, you’ll find a place here.

✨ First class is always FREE
💪 All ages & abilities welcome
🤝 Friendly, supportive coaching
🌿 A community where you belong

Message us to save your spot or for more information. We can’t wait to meet you!

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🚨 IMPORTANT DATES ARE HERE! 🚨

The countdown to CRUSHER is on! 💥

Mark your calendars and get ready to take on the Crusher with your team at the Nordic Centre in Canmore, Alberta.
RELEASE DATES:
📅 Workout 1 — July 10
📅 Workout 2 — July 17
📅 Workout 3 — July 24
📅 Workout 4 — August 1
👕 T-Shirt Order Deadline: August 1
📅 Workout 5 — August 8

Stay tuned!

TrainTogetherCompeteTogether

CALLING ALL DADS!👊

Bring a dad along for a FREE class during Father’s Day Week at Oak & Pine Athletics!

Whether he’s been training for years or is just looking to get moving again, we’d love to welcome him into our community.

💪 Free class for dads June 21–27
🤝 Bring a friend, brother, husband, coworker, or your own dad
🎉 If he signs up, you BOTH receive 15% off your next month

Spots are limited, so grab your workout buddy and book your class together!

Know another dad who’s been talking about getting back into the gym?

Now’s his chance.

Bring him to any class June 21–27 for FREE during Father’s Day Week. If he signs up, you both get 15% off your next month.

Train together. Get stronger together.

Message us to reserve your spots!

You asked, we listened!

Starting next month, Oak & Pine’s Moms & Babies Class will be offered twice a week:
✨ Wednesdays at 11:00 AM
✨ Fridays at 11:00 AM

Bring your little one and join a supportive community of moms while getting in a workout! Whether you’re easing back into fitness, looking to connect with other moms, or simply wanting an hour for yourself, we’ve got you covered.

Babies are always welcome, and no fitness experience is needed. 💛

We can’t wait to see you and your little ones at Oak & Pine!