Canvas Training

Finding your lats isn’t always as straightforward as someone saying, “Use your lats.”

For many athletes, it’s one of the hardest muscles to feel and without that connection, movements like pull-ups, muscle-ups, rows and even overhead positions can feel inefficient.

In this carousel, Daryl shares three simple exercises that can help you better understand where your lats are, how they should feel, and how to engage them more effectively before training.

Spend a few minutes on these drills before your next upper body session and see if you notice the difference.

Save this for later, and send it to someone who’s still asking, “Am I using my lats?”

TURF GAMES SINGAPORE, that’s a wrap.

A weekend of hard training, good competition and a lot of work put in. Canvas came down, got stuck in and made the most of it.

Big shoutout to everyone who competed and everyone who came down to support.

See you at the next one.

Wishing everyone competing at Turf Games this weekend a good one. All the training, early mornings and hard sessions have led up to this — now it’s time to put it to work.

Good luck to everyone competing, and see you on the floor. 🤝

Our next training block kicks off on 29 July 2026 and will take us all the way to race season at the end of the year.

Whether you’re chasing a PB, preparing for your first race, or simply looking to improve your running, come train with us. You can also invite your friends & family if you know that they signed up for the following races, but are unsure of how to prepare. Let’s get it.

A new training cycle begins.

Over the next eight weeks, we’ll be spending more time under heavier loads, building stronger positions, and developing the capacity to perform when the intensity rises. From Olympic lifting and strength work to conditioning and gymnastics, every session has been programmed with a purpose.

Whether your goal is to move better, lift heavier, or simply become a more well-rounded athlete, trust the process and stay consistent. Small improvements, repeated week after week, are what drive meaningful progress.

Sun, salt, good company, and not a single agenda.

Thanks to everyone who made the journey out, shared a few laughs, caught some ‘waves’ and reminded us why we do this in the first place.

Until the next secret spot.

Most teams spend hours together in meetings.

Ours spend an hour pushing through a workout together.

Every Tuesday, the AIA team swaps desks for barbells, emails for high-fives, and screen time for time spent moving.

Whether it’s team bonding, employee wellness, or simply getting people out of their chairs, our corporate classes are designed to meet teams where they’re at.

Interested in bringing your team to CNVS?
Drop us a DM or email us to find out more about our corporate programmes.

Until the next one! The Kampung Games 2026 🇸🇬 🤝

Good luck to everyone heading to Kampung Games this weekend.

Make some friends.
Make some memories.
Maybe make a few poor pacing decisions.

Most importantly, enjoy yourself.

We’re staying the course this month.

Strength remains the priority.
More work on the squat, more time under the strict press, and continued focus on the hinge through RDLs.

Weightlifting stays centred around clean & jerk complexes and sn**ch pulls to reinforce strong positions.

Conditioning remains consistent.
Gymnastics takes a back seat.

The goal is simple:
Get stronger, move better, and keep stacking quality weeks together.