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New To CrossFit
If you have less than 3 months of CrossFit experience, this is the category for you. Learn about pricing, Merge, Onramp, and a free consultation.
I Already CrossFit
If you have 3 months of previous CrossFit experience or more, this is the category for you. Learn about pricing, private training, drop ins and more.
Private Training
Looking to clean up your form? Get help with some of the more technical movements? Dial in your nutrition? These sessions are the answer for you.
Workout Of The Day
Our custom strength and conditioning program ensures that you get the most from your training. We record everything digitally so there are tangible results. Classes are led by two coaches to ensure your expectations of quality are always exceeded.
Apr 8 2020
WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch
WOD A
DECK OF CARDS AMRAP
20 min AMRAP:
Spades: Goblet Squats / Odd object front or Zercher squat
Clubs: Push-ups
Diamonds: Sit-ups
Hearts: SA Dumbbell or KB Snatch / Odd object ground to overhead (alternate or 50/50)
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Draw a card from the deck and complete the # of reps required for the corresponding movement
Numbers 2 – 10: same # of reps
Jacks: 11 reps
Queens 12 reps
Kings: 13 reps
Aces: 14 reps
*Jokers: 15 Burpees
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Score is total reps completed in 20 mins, or just do it for fun and work hard for 20 minutes.
Mission Statement
Always Improving
We never stop pushing the envelope when it comes to just how great we can be. We are constantly looking for ways to improve our gym and experience for our members.
We Want To Be The Best
Why would you settle for anything less? We won’t. We designed our gym when we were customers, and have never forgotten what we wanted as customers.
Contact
Phone
Due to the number of solicitation calls we receive, unrecognized numbers will not be answered (leave a message for a quick call back). Solicitors don’t bother.
604-899-9443