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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.
Mar 28 2023
WARM UP – MOBILITY
Dynamic joint rotations and lower body and core warm-ups
Banded glute steps, banded front rack stretch
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Weight plate squat warm-up: 1 round:
Heels-elevated T-Spine Rotations x 3/side holding ankle
Heels-elevated T-Spine Rotations x 3/side upright torso
Heels-elevated Flex and Extend x 6-8 reps
Front Foot Elevated Split Split Squats x 6-8/side
Plate Elevated Cossack Squats x 6-8/side
Tempo Plate Squats x 6-8 reps @ 33X1
—
Review & warm-up front squat
WOD A
25 mins to build to a heavy single or new 1RM Front squat
—
Build by feel, or follow a rep scheme similar to this:
8-10 @ 45-50%
5-7 @ 55-60%
3-4 @ 65-70%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
1 @ 100%+
FRONT SQUAT
WOD B
KAREN
For Time:
150 Wallballs (20lb 10ft / 14lb 9ft)
— OR —
100 WALLBALLS FOR TIME
For time:
100 Wallballs (20lb 10ft / 14lb 9ft)
ACCESSORY
2-3 rounds: rest as needed
12-15 GHD Hip extensions (weighted if possible) + ME Sorenson hold
20-30s/side Copenhagen planks hold (side plank w/ top foot hanging off bench top)
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
Contact Us Through Our Website