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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.
Sept 29 2021
WARM UP – MOBILITY
2 Sets:
45 secs Easy row, ski or bike
45 secs Skipping / DU practice
– approx. 60 rest / stretch calves –
Dynamic stretches, pec openers
WOD A
THE GHOST
Complete 6 Rounds for total reps (23 mins)
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
– 1 minute rest –
- Sub row for bike or ski as needed
WOD B
B1) 3 Sets:
10-15 Double DB bicep curls
10-15 Banded trunk rotations /side
– rest 45-60 secs –
B2) 3 Sets:
8-12 BB bicep curls
10-15 Paloff press /side
- rest 45-60 secs –
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