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New To CrossFit?
If you have less than 3 months of CrossFit experience your first step is to take our Onramp program. Once completed, you are ready to join classes and can sign up for a CrossFit membership.
Ready For Classes
If you have successfully completed our Onramp Program or have at least 3 months of previous CrossFit experience you are ready to join classes. Sign up for one of our Unlimited CrossFit memberships now!
Drop Ins Welcome
If you have 3 or more months of CrossFit experience you can join class by purchasing a Drop In. Drop ins are perfect for visitors and local CrossFitters who want to see what all the fuss is about!
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.
June 7 2023
WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch out
Pull out a light-moderate KB and review / warm-up all KB movements:
Russian KB swing, KB SDHP, OH lunges (scale to goblet lunges as needed), and Ab-mat sit-ups
Review: Row / Ski / Box jump / Bike and do a short warm-up (45-60s) of each.
WOD A
TORNADO ALLEY
Complete AMRAP in 30 mins of:
30/25 Cal Row
30 Ab-mat Sit-ups (you may anchor your feet around your KB)
30/25 Cal Ski
30 Russian KB Swings (24/16)
30 Step down Box jumps (24/20)
30 KB Sumo deadlift high pull (24/16)
30/25 Cal Bike
30 KB Overhead lunges (15/side)(24/16)
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Start on the row, ski, box jump or bike and move in order.
If a ski/bike station is full you may jump ahead to the next 2 movements then come back when available.
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
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
Address
124 East Cordova St.
Vancouver BC.
V6A-1K9
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